Everyone feels strong emotions at times be that you feel lonely, down, you have continuous negative thoughts or you feel angry. It can be helpful to have strategies for these intense feelings so you cope in a more healthy way and stay well.
If you are feeling angry a few ideas you could try are:
Writing down what made you angry and scribbling it out until it disappears and you rip the paper.
Tearing up a magazine or some cardboard
Play music load and dance like you would given know-one is watching or sing aloud.
Smash ice cubes to the ground or squeeze the ice hard
Punch a cushion
Have a cold bath or shower
Do some splatter painting
Bang some pots and pans
Write a letter to whoever has upset you but do NOT send it!!
Smash a watermelon
Jump in some puddles
Run somewhere steep
Use a stress toy like a stress ball
Kick a ball against the wall
Go to the gym or to play a sport like go for a swim
Go somewhere quite and SCREAM
Eat some lemon
Talk to a friend or a helpline or an online forum
Pop some balloons or bubble rap
Try and use Humor to calm the situation
Count to 10
Get creative to release tension like with paint or music
Give yourself a time out so you remove yourself from the situation.
Sign up for an anger management course many of which are CBT based.
If you feel depressed, sad or alone you could:
Use an online forum or helpline
Go for a walk maybe with a dog or sit in the garden watching the birds etc
Listen to the radio, a playlist or TV
Look at photos of friends or family
Listen to a podcast, Ted talk, or Ted Ed, listen to something funny on You Tube
Write a letter to yourself or read one you write when you felt happier
Read a book
Phone a friend
Massage your hands
Paint your nails
Have a bath or shower
Try meditation or Yoga
Use your creativity such as make something out of clay, make a collage, finger paint.
Stroke a pet or hug yourself
Find a blanket or put layers of jumpers on for comfort
Drink a hot chocolate or eat some comfort food.
Spend time on skin care or moisturize
Use an emergency box of comforting items
Ideas if you need distracting such as from negative thoughts or for displacement:
Start a blog or a website to help yourself and others
Watch a foreign film and make up the dialogue
Write a letter to your younger self what advice would you give?
Write a letter to yourself when you turn 100, what do you hope you have done and what do you hope you have remembered?
Watch some adverts and use one as a writing prompt
Go to a public place or on a bus ride, watch your surroundings for example imagine who is the person next to you on the bus? What do they do for a living? What were they doing last Saturday? Where and why are they going now?
Imagine you are at your favourite place..or somewhere you want to visit
Do some cooking or baking
Try Blipfoto, Develop photography skills, keep a record of your life create a journal, upload one photo a day https://www.blipfoto.com/community/about-us
Watch some comedy on You Tube or online like classic comedy sketches https://www.pinterest.co.uk/pjeuk/classic-comedy-sketches/ Or BBC Sounds Comedy https://www.bbc.co.uk/sounds/categories/comedy?xtor=SEC-1-[GOO]---S-[bbc%20comedy]&
Write a list of the things you are grateful for.
Snap an elastic band on your wrist
Visit some charity shops
Write a bucket list
Use a red marker and draw on yourself
Use warm water and food dye and put on your skin
Untangle some jewellery or some string (unless this may make your condition worse)
Rearrange your bedroom
Visit a local attraction and be a tourist
Watch some YouTube videos and learn a skill or about a topic for example origami or balloon animals or juggling or cooking
Use some clay to make something
Do a jigsaw or a paint by numbers or something creative
Look for pictures in the clouds
Do some gardening
Do some housework to music
Make a memory book/scrap book
Write an alternative ending to a story or use some creative writonline prompts
Write a song
Write a diary
Create a blog or website
Make and fly a kite
Learn basic first aid
Play computer games
Do some puzzle books or word searches or crosswords or build something using Lego or a pack of cards or do some adult colouring
Look for your perfect house online or using the local paper
Help other people / do some volunteering
Pick an object like a rock, a shell or an item from a room study it closely and consider writing about what you learn about it.
Read and try out the wellbeing tips
Use some wellbeing apps from this site
Check out relaxation and deep breathing
If you do not understand how you are feeling write down the thoughts and questions in your head.
Write a letter or poem about it to yourself