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 lots and dance like you no-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 play a sport, or go for a swim.
Go somewhere quiet and SCREAM.
Eat some lemon.
Talk to a friend or a helpline or talk on an online forum.
Pop some balloons or bubble wrap.
Try and use humour to calm the situation.
Count to 10.
Get creative to release tension 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 YouTube.
Write a letter to yourself, or read one you wrote 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.
Ideas, if you need distracting, such as from negative thoughts, or for displacement:
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