Things to try

Discover different activities that can help you take steps toward better mental health.

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Showing 1—4 of 4 for “Anger”

6:54

Try some breathing exercises

For:: Anger ,; Worry ,; Family conflict ,; Non-substance addiction ,; Substance use ,; Trauma

Breathwork, or consciously controlling your breath, is easy way to relax that you can do almost anywhere, and anytime—even when other aspects of life might seem out of control. The practice has existed for thousands of years, and there are many different approaches you can experiment with. Belly breathing is a great basic you can start with, and even just noticing the quality of your breath during the day is a great way to focus inward and away from all the thoughts in your head.

2:22

Try the 4-7-8 relaxing breathing technique

For:: Anger ,; Worry ,; Family conflict ,; Non-substance addiction ,; Substance use ,; Trauma

Breathing exercises are a small but powerful way to relax and decrease stress no matter where you are. The 4-7-8 approach is one technique with powerful benefits—it can calm your mind, manage a fight-or-flight stress response, and even help you sleep better. You can feel calming effects in the moment, and when done regularly the benefits can be even greater. As you do it more often, your body will start to incorporate it automatically. Experts recommend doing three cycles twice a day to make it a habit. Follow these 3 steps to complete one cycle: 1) Inhale through your nose for 4 counts, 2) Hold your breath for 7 counts, 3) Exhale through your mouth for 8 counts.

Try the 5-4-3-2-1 relaxation and grounding technique

For:: Anger ,; Guilt ,; Worry ,; Non-substance addiction ,; Substance use ,; Trauma

Relaxing can help counter a fight-or-flight stress response. The 5-4-3-2-1 technique is one approach you can try. To do this, pause for a moment to take notice of your surroundings, Ask yourself a series of questions, counting down from 5: 5) What are 5 things you can see? 4) What are 4 things you can feel? 3) What are 3 things you can hear? 2) What are 2 things you can smell? 1) What is 1 thing you can taste? This method helps you focus on your body, and grounds you in the moment.

Acknowledge and avoid negative self-talk

For:: Non-substance addiction ,; Substance use ,; Anger ,; Guilt ,; Worry ,; Loneliness ,; Navigating your gender & sexuality ,; Sadness ,; Shame

Stress or worry might lead you to interpret situations negatively, be overly self-critical, or doubt you ability to deal with stressors. To reframe negative thoughts, avoid thinking of them as facts and consider other possibilities. Doing this over time can help reduce the negative emotional response to stress. The world is hard enough, you don't need to be hard on yourself, too.

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