Anger is a normal human emotion. We all experience it in various forms from mild irritation to intense fury and rage.
Anger becomes toxic when it starts to negatively affect our relationship with ourselves and others.
Anger management is about understanding your anger and why it happens, practising better ways of expressing anger and knowing how to prevent it occurring in the first place.
The following resources are all designed to help you manage your anger in a healthy way.
Self-awareness is key to managing anger. This is a self-reflection exercise to help you understand your own anger patterns better, i.e., what makes you angry and the effect anger has on your thoughts, emotions and actions.
Fill in the following short questionnaire each evening for a few days. When filling in the questionnaire it might be useful to think of a specific context or life area where you frequently feel angry.
After a few days you should be able to identify some patterns relating to your experience of anger. You can then use this self-knowledge along with our handy tips to help you manage your anger effectively.
This is a 10 minute guided relaxation exercise that you can listen to when you want to feel physically, mentally and emotionally calmer and more composed.
Find a quiet room where you won’t be disturbed. Sit or lie down and listen to the guided relaxation, following the instructions on the audio. Do this twice a week or more.
Practise tensing and relaxing your muscles combined with deep breaths in your everyday life as a quick and effective way to find composure.
When we are angry we communicate our feelings in different ways. Some ways are more helpful than others.
The healthiest way to communicate feelings of anger is in an assertive way. Assertiveness is about being able to communicate what your needs are and how to get them met, while still being respectful to yourself and others.
The following resource will help you understand your own communication patterns better and express your anger in a healthy way.
Self-confidence is believing in yourself, your capability to achieve specific outcomes and feeling self-assured. Self-confidence can fluctuate over time and within an individual. A person may feel highly confident in one area (for example their academic performance) and experience low confidence in another area (for example how they interact socially).
Confidence can be trained just like a muscle – it’s possible to increase or maintain it through regular mental and emotional exercises.
The following resources are practical exercises you can use to build your confidence.
Self-awareness is key to building confidence. This is a self-reflection exercise to help you understand your own confidence patterns better, i.e., what makes you feel confident and how you think, feel and behave when you are confident.
Fill in the following short questionnaire each evening for a few days. After a few days you should be able to identify some patterns relating to your experience of confidence.
You can use this self-knowledge along with our handy tips to help you practise building confidence in different areas of your life.
Mental imagery is the practice of forming images in your mind to achieve a specific outcome. It’s as simple as seeing (or hearing, feeling, smelling or tasting) something in your mind.
If you can harness your mental imagery and practise it in a structured way you can use it as a really effective tool to boost confidence. One helpful way of doing this is to write and record a visualisation script.
The following Mental Imagery Tool will help you to develop your own personalised visualisation script.
One of the main sources of confidence for people is achieving goals. Effective goal-setting is a key part of this process.
Effective goal-setting involves choosing a long term or big outcome goal and then creating a practical action plan towards achieving this goal. The action plan should be made up of a series of clearly defined smaller goals.
The following resource will help you to do this is a structured way.
In modern life people experience many stressful events on a daily basis. When a person experiences a heightened state of stress over a long period of time, there is a negative effect on the person's physical, mental and emotional wellbeing.
Stress is often accompanied by worry. When worry escalates we get absorbed into catastrophic thinking, worst-case scenarios and what-ifs. This exhausts our emotional energy and heightens our anxiety.
The following resources will help you to tackle stress and worry.
This is an exercise completed over the course of a few days to help you understand your own stress patterns better, i.e., what makes you stressed and the effect stress has on your thoughts, emotions and actions.
You can then use this self-knowledge to help you understand what you can do differently to manage your stress more effectively.
Worry and stress drain your energy. By improving your coping strategies you can protect against the harmful aspects of worry and stress.
The following resource will give you a selection of strategies to try out. Look at them as mental wellbeing vitamins. Please select at least five from the list every day.
An affirmation is a positive statement about the self, written with the purpose of developing a positive mind frame.
Practising affirmations on a daily basis can bring about significant changes in the way you view yourself and how you cope with stressful situations.
The following resource will help you write and record a personally-tailored affirmation script and gives you instructions for how to get the most out of your affirmation practice.
True happiness comes from living a meaningful life in tune with your own values. Happiness can also be considered a state of mind. Choosing an optimistic and positive perspective can help you to become more resilient in the face of adversity.
It can take some work to make positivity your default perspective. Happiness can be boosted by practical exercises such as mindfulness, gratitude and helping others.
The following resources will give you some tips and exercises to enhance your happiness and help you flourish in your day to day life.
Your comfort zone is that space where you feel safe, where everything is familiar and predictable.
Your comfort zone is neutral – you probably don’t experience too much anxiety or pressure when you are in this space but there is also limited opportunity for growth and expansion. To fully embrace life we need to challenge and stretch ourselves and to be open to new experiences.
The following resource offers some practical tips to help you break out of your comfort zone.
Mindfulness is the practice of bringing your awareness and attention into the present moment. It is incredibly helpful for tackling stress, coping with physical illness, depression and anxiety. Mindfulness boosts energy and the immune system and enhances wellbeing.
Living a fast paced lifestyle can lead to burn out. Taking a few minutes out of your day to practise mindfulness can help you re-center yourself and de-clutter your mind.
The following resource will help you to practise mindfulness throughout the day.
Relationships are key to our happiness. As humans, one of our fundamental needs is to feel connected to others. We all experience many connections in the form of family relationships, work relationships, friendships and others.
The quality of these relationships has a big impact on our happiness. The following resource will help you to distinguish between healthy and unhealthy relationships and to understand how to maintain positive boundaries.
Sadness is a normal human emotion. Everyone experiences feelings of sadness from time to time.
Sadness can be a normal reaction to major life events such as redundancy, bereavement or marital breakdown. The following resources will help you to understand and manage sadness in a healthy way.
It’s important to distinguish between sadness and depression. If you are finding it difficult to escape from a persistent low mood and feelings of sadness after two or more weeks, it might be helpful to speak to your GP or another health care professional.
This is an exercise completed over the course of a few days to help you understand your own sadness patterns better, i.e., what makes you feel sad and the effect that sadness has on your thoughts, emotions and actions.
You can use this self-knowledge to help you understand what you can do differently to manage your sadness more effectively.
Gratitude is about being thankful for positives in your life.
The purpose of a gratitude diary is to help you make a habit of reflecting on small positive events that you are grateful for on a daily basis. By doing this consistently it becomes second nature to think positively.
The following resource will give you tips as to how to get the most out of your gratitude diary and boost your happiness.
One thing that keeps sadness going is an endless loop of repeated negative thoughts. Automatic negative thoughts – ANTs – fuel sadness with thoughts of hopelessness and pessimism about the past, present and future.
By first becoming aware of these ANTs and then challenging them, you will be able to transform negativity into hope and optimism. The following resource will help you to tackle your ANTs in a practical and logical way.