You're feeling angry.
Anger isn't bad — it's a signal that something feels unfair or hurts. You're not in trouble for feeling it. The goal is what you do with it.
Things that actually help
- 01
Move the energy: push against a wall for 10 seconds, run stairs, or squeeze and release your fists.
- 02
Leave the room before you say the thing you'll regret. Walking away is a skill, not a loss.
- 03
Cold water on your face or hands resets your body fast.
- 04
Come back later and say what was underneath: hurt, embarrassed, or left out.
Wall push reset
- 1Press both palms hard against a wall
- 2Push for 10 seconds while breathing out
- 3Release and shake out your arms
- 4Repeat 3 times
Write it out
What actually set me off?
What was under the anger?
What do I want to happen next?
Watch something helpful
Printable activities
Talking to a trusted adult
"I got really mad today and I want to talk about why."
"I need help figuring out what to do when I get this angry."
If you ever feel like hurting yourself or someone else, tell an adult right now or call/text 988.
If it feels like too much
You can call or text 988 any time, day or night. It's free, and you can talk to a real person who won't judge you.
Call or text 988