Lithium Linked to Lower Incidence of Dementia in Older People with Bipolar Disorder

Regular treatment with lithium may reduce the risk of dementia in people with bipolar disorder, according to scientists who analyzed data from more than 40,000 adults. The study, published January 22nd in the British Journal of Psychiatry, examined records of patients over 50 diagnosed with bipolar disorder. For those who took lithium more than 300 days during the prior year, dementia occurred less frequently than for those who took the drug less frequently or not at all during the same period. Using lithium sporadically or intermittently did not affect the incidence of dementia, nor did treatment with anticonvulsants, no matter how often they were used.

Tobias Gerhard, Ph.D., of Rutgers University, used his 2010 NARSAD Young Investigator grant award to conduct the study. His team included Davangere Devanand, M.D., a recipient ofIndependent Investigator and Young Investigator grants in 1997 and 1987, respectively, andMark Olfson, M.D., a 2005 NARSAD Distinguished Investigator grantee.

Lithium is an effective mood stabilizer for people with bipolar disorder. It was approved by the U. S. Food and Drug Administration in the 1970s, but its use has declined in the last 20 years as alternative treatments, such as the anticonvulsants valproic acid (Depakote and others) and lamotrigine (Lamictal), have become available.

Lithium blocks an enzyme called glycogen synthase kinase 3 (GSK3), which is known to contribute to Alzheimer’s disease. For that reason, scientists have suspected that the drug might protect broadly against neurodegeneration, but clinical evidence has been inconsistent. The Gerhard team’s analysis is the largest to date of dementia among people taking lithium to treat bipolar disorder.

The researchers used Medicare and Medicaid insurance claims data of people in eight states, from 2001 to 2004. For each of the patient records, the scientists analyzed lithium and anticonvulsant use as well as dementia diagnoses over the course of follow-up. Within the group, 6,900 patients used lithium, and 20,748 used anticonvulsants. During the study period, 1,538 patients were newly diagnosed with dementia.

Patients with bipolar disorder are thought to be more likely to develop dementia than patients without the disorder. The new study contributes to the evidence that consistent treatment with lithium––and not anticonvulsants––may reduce this risk. According to Dr. Gerhard, the findings “strengthen the hypothesis that lithium exerts a protective effect on the development of dementia in patients with bipolar disorder, and support clinical trials to further investigate the neuroprotective effects of lithium.”

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Moodzone: Anxiety control training audio

http://www.nhs.uk/Video/Pages/anxiety-control-training-podcast.aspx

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Moodzone: Low mood and depression audio

http://www.nhs.uk/Video/Pages/low-mood-and-depression-podcast.aspx

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anxiety audio guide

http://www.nhs.uk/Video/Pages/anxiety-podcast.aspx

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Anxiety

Anxiety is a feeling of unease, worry or fear. Everyone feels anxious at some point in their life, but for some people it can be an ongoing problem.

A little bit of anxiety can be helpful; for example, feeling anxious before an exam might make you more alert and improve your performance. But too much anxiety could make you tired and unable to concentrate.

Symptoms of anxiety

Anxiety can have both psychological and physical symptoms. Psychological symptoms can include:

  • feeling worried or uneasy a lot of the time
  • having difficulty sleeping, which makes you feel tired
  • not being able to concentrate
  • being irritable
  • being extra alert
  • feeling on edge or not being able to relax
  • needing frequent reassurance from other people
  • feeling tearful

When you’re feeling anxious or stressed, your body releases stress hormones, such as adrenaline and cortisol. These cause the physical symptoms of anxiety, such as an increased heart rate and increased sweating.

Physical symptoms can include:

  • a pounding heartbeat
  • breathing faster
  • palpitations (an irregular heartbeat)
  • feeling sick
  • chest pains
  • headaches
  • sweating
  • loss of appetite
  • feeling faint
  • needing the toilet more frequently
  • “butterflies” in your tummy

Anxiety can also be a symptom of another condition, such as panic disorder (when you have panic attacks) or post-traumatic stress disorder, which is caused by frightening or distressing events.

Is anxiety bad for you?

A little anxiety is fine, but long-term anxiety may cause more serious health problems, such as high blood pressure (hypertension). You may also be more likely to develop infections. If you’re feeling anxious all the time, or it’s affecting your day-to-day life, you may have an anxiety disorder or a panic disorder.

Help for anxiety and panic

There are effective treatments available for anxiety and panic disorders, so do talk to your GP if you think you may benefit from them.

You could also consider using an online mental health service, such as FearFighter. You may be able to get this free on the NHS – ask your GP or mental health professional, or contact the service directly to find out.

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What is stress

What is stress?

Stress is the feeling of being under too much mental or emotional pressure.

Pressure turns into stress when you feel unable to cope. People have different ways of reacting to stress, so a situation that feels stressful to one person may be motivating to someone else.

Many of life’s demands can cause stress, particularlywork, relationships and money problems. And, when you feel stressed, it can get in the way of sorting out these demands, or can even affect everything you do.

Stress can affect how you feel, think, behave and how your body works. In fact, common signs of stress include sleeping problems, sweating, loss of appetite and difficulty concentrating.

You may feel anxious, irritable or low in self esteem, and you may have racing thoughts, worry constantly or go over things in your head. You may notice that you lose your temper more easily, drink more or act unreasonably.

You may also experience headaches, muscle tension or pain, or dizziness.

Stress causes a surge of hormones in your body. These stress hormones are released to enable you to deal with pressures or threats – the so-called “fight or flight” response.

Once the pressure or threat has passed, your stress hormone levels will usually return to normal. However, if you’re constantly under stress, these hormones will remain in your body, leading to the symptoms of stress.

Managing stress in daily life

Stress is not an illness itself, but it can cause serious illness if it isn’t addressed. It’s important to recognise the symptoms of stress early. Recognising the signs and symptoms of stress will help you figure out ways of coping and save you from adopting unhealthy coping methods, such as drinking or smoking.

There is little you can do to prevent stress, but there are many things you can do to manage stress more effectively, such as learning how to relax, taking regular exercise and adopting good time-management techniques.

Studies have found that mindfulness courses, where participants are taught simple meditations across a series of weeks, can also help to reduce stress and improve mood.

Read more about mindfulness.

When to see your GP about your stress levels

If you’ve tried self-help techniques and they aren’t working, you should go to see your GP. They may suggest other coping techniques for you to try or recommend some form of counselling orcognitive behavioural therapy.

If your stress is causing serious health problems, such as high blood pressure, you may need to take medication or further tests.

Mental health issues, including stress, anxiety and depression, are the reason for one-in-five visits to a GP.

Recognising your stress triggers

If you’re not sure what’s causing your stress, keep a diary and make a note of stressful episodes for two-to-four weeks. Then review it to spot the triggers.

Things you might want to write down include:

  • the date, time and place of a stressful episode
  • what you were doing
  • who you were with
  • how you felt emotionally
  • what you were thinking
  • what you started doing
  • how you felt physically
  • a stress rating (0-10 where 10 is the most stressed you could ever feel)

You can use the diary to:

  • work out what triggers your stress
  • work out how you operate under pressure
  • develop better coping mechanisms

Doctors sometimes recommend keeping a stress diary to help them diagnose stress.

Take action to tackle stress

There’s no quick-fix cure for stress, and no single method will work for everyone. However, there are simple things you can do to change the common life problems that can cause stress or make stress a problem. These include relaxation techniques, exercise and talking the issues through.

Find out more by checking out these 10 stress busters.

Get stress support

Because talking through the issues is one of the key ways to tackle stress, you may find it useful to attend a stress management group or class. These are sometimes run in doctors’ surgeries or community centres. The classes help people identify the cause of their stress and develop effective coping techniques.

Ask your GP for more information if you’re interested in attending a stress support group. You can also use the search directory to find emotional support services in your area.

Read how ‘workaholic’ Arvind learned to deal with stress.

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Mental health helplines

Whether you’re concerned about yourself or a loved one, these helplines can offer expert advice.

Anxiety UK

Charity providing support if you’ve been diagnosed with an anxiety condition.

Phone: 08444 775 774 (Mon-Fri, 9.30am-5.30pm)

Website: www.anxietyuk.org.uk

Bipolar UK

A charity helping people living with manic depression or bipolar disorder.

Website: www.bipolaruk.org.uk

CALM

CALM is the Campaign Against Living Miserably, for men aged 15-35.

Website: www.thecalmzone.net

Depression Alliance

Charity for sufferers of depression. Has a network of self-help groups.

Website: www.depressionalliance.org

Men’s Health Forum

24/7 stress support for men by text, chat and email.

Website: www.menshealthforum.org.uk

Mental Health Foundation

Provides information and support for anyone with mental health problems or learning disabilities.

Website: www.mentalhealth.org.uk

Mind

Promotes the views and needs of people with mental health problems.

Phone: 0300 123 3393 (Mon-Fri, 9am-6pm)

Website: www.mind.org.uk

No Panic

Voluntary charity offering support for sufferers of panic attacks and OCD. Offers a course to help overcome your phobia/OCD. Includes a helpline.

Phone: 0844 967 4848 (daily, 10am-10pm)

Website: www.nopanic.org.uk

OCD Action

Support for people with obsessive compulsive disorder (OCD). Includes information on treatment and online resources.

Phone: 0845 390 6232 (Mon-Fri, 9.30am-5pm)

Website: www.ocdaction.org.uk

OCD UK

A charity run by people with OCD, for people with OCD. Includes facts, news and treatments.

Phone: 0845 120 3778 (Mon-Fri, 9am-5pm)

Website: www.ocduk.org

PAPYRUS

Young suicide prevention society.

Phone: HOPElineUK 0800 068 4141 (Mon-Fri,10am-5pm & 7-10pm. Weekends 2-5pm)

Website: www.papyrus-uk.org

Rethink Mental Illness

Support and advice for people living with mental illness.

Phone: 0300 5000 927 (Mon-Fri, 9.30am-4pm)

Website: www.rethink.org

Samaritans

Confidential support for people experiencing feelings of distress or despair.

Phone: 116 123 (free 24-hour helpline)

Website: www.samaritans.org.uk

Sane

Charity offering support and carrying out research into mental illness.

Phone: 0845 767 8000 (daily, 6-11pm)

SANEmail email: sanemail@org.uk

Website: www.sane.org.uk

YoungMinds

Information on child and adolescent mental health. Services for parents and professionals.

Phone: Parents’ helpline 0808 802 5544 (Mon-Fri, 9.30am-4pm)

Website: www.youngminds.org.uk

Other sources of support

Abuse (child, sexual, domestic violence)
Addiction (drugs, alcohol, gambling)
Alzheimer’s
Bereavement
Crime victims
Eating disorders
Learning disabilities
Parenting
Relationships

Abuse (child, sexual, domestic violence)

NSPCC

Children’s charity dedicated to ending child abuse and child cruelty.

Phone: 0800 1111 for Childline for children (24-hour helpline)

0808 800 5000 for adults concerned about a child (24-hour helpline)

Website: www.nspcc.org.uk

Refuge

Advice on dealing with domestic violence.

Phone: 0808 2000 247 (24-hour helpline)

Website: www.refuge.org.uk

Addiction (drugs, alcohol, gambling)

Alcoholics Anonymous

Phone: 0845 769 7555 (24-hour helpline)

Website: www.alcoholics-anonymous.org.uk

Gamblers Anonymous

Website: www.gamblersanonymous.org.uk

Narcotics Anonymous

Phone: 0300 999 1212 (daily until midnight)

Website: www.ukna.org

Alzheimer’s

Alzheimer’s Society

Provides information on dementia, including factsheets and helplines.

Phone: 0300 222 1122 (Mon-Fri, 9am-5pm. Weekends, 10am-4pm)

Website: www.alzheimers.org.uk

Bereavement

Cruse Bereavement Care

Phone: 0844 477 9400 (Mon-Fri, 9am-5pm)

Website: www.crusebereavementcare.org.uk

Crime victims

Rape Crisis

To find your local services phone: 0808 802 9999 (daily, 12-2.30pm, 7-9.30pm)

Website: www.rapecrisis.org.uk

Victim Support

Phone: 0808 168 9111 (Mon-Fri, 8pm-8am. Weekends, Sat 5pm-Mon 8am)

Website: www.victimsupport.org

Eating disorders

Beat

Phone: 0845 634 1414 (adults) or 0345 634 7650 (for under-25s)

Website: www.b-eat.co.uk

Learning disabilities

Mencap

Charity working with people with a learning disability, their families and carers.

Phone: 0808 808 1111 (Mon-Fri, 9am-5pm)

Website: www.mencap.org.uk

Parenting

Family Lives

Advice on all aspects of parenting including dealing with bullying.

Phone: 0808 800 2222 (Mon-Fri, 9am-9pm. Sat-Sun, 10am-3pm)

Website: www.familylives.org.uk

Relationships

Relate

Phone: 0300 100 1234 (for information on their services)

Website: www.relate.org.uk

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What is the Mental Capacity Act?

The Mental Capacity Act (MCA) is designed to protect and empower individuals who may lack the mental capacity to make their own decisions about their care and treatment. It is a law that applies to individuals aged 16 and over.

Examples of people who may lack capacity include those with:

However, just because a person has one of these conditions does not necessarily mean they lack the capacity to make a specific decision.

Someone can lack capacity to make some decisions (for example, to decide on complex financial issues) but still have the capacity to make other decisions (for example, to decide what items to buy at the local shop).

The MCA says:

  • Everyone has the right to make his or her own decisions. Health and care professionals should always assume an individual has the capacity to make a decision themselves, unless it is proved otherwise through a capacity assessment.
  • Individuals must be given help to make a decision themselves. This might include, for example, providing the person with information in a format that is easier for them to understand.
  • Just because someone makes what those caring for them consider to be an “unwise” decision, they should not be treated as lacking the capacity to make that decision. Everyone has the right to make their own life choices, where they have the capacity to do so.
  • Where someone is judged not to have the capacity to make a specific decision (following a capacity assessment), that decision can be taken for them, but it must be in their best interests.
  • Treatment and care provided to someone who lacks capacity should be the least restrictive of their basic rights and freedoms possible, while still providing the required treatment and care.

The MCA also allows people to express their preferences for care and treatment in case they lack capacity to make these decisions. It also allows them to appoint a trusted person to make a decision on their behalf should they lack capacity in the future.

People should also be provided with an independent advocate who will support them to make decisions in certain situations, such as serious treatment or where the individual might have significant restrictions placed on their freedom and rights in their best interests.

Read on or click on the links below for more information:

How ‘mental capacity’ is determined

The MCA sets out a two-stage test of capacity.

1) Does the individual concerned have an impairment of, or a disturbance in the functioning of, their mind or brain, whether as a result of a condition, illness, or external factors such as alcohol or drug use?

2) Does the impairment or disturbance mean the individual is unable to make a specific decision when they need to? Individuals can lack capacity to make some decisions but have capacity to make others, so it is vital to consider whether the individual lacks capacity to make the specific decision.

Also, capacity can fluctuate with time – an individual may lack capacity at one point in time, but may be able to make the same decision at a later point in time. Where appropriate, individuals should be allowed the time to make a decision themselves.

In relation to the second question, the MCA says a person is unable to make a decision if they cannot:

  • understand the information relevant to the decision
  • retain that information
  • use or weigh up that information as part of the process of making the decision

If they aren’t able to do any of the above three things or communicate their decision (by talking, using sign language, or through any other means), the MCA says they will be treated as unable to make the specific decision in question.

Mental capacity and supporting decision-making

Before deciding an individual lacks capacity to make a particular decision, appropriate steps must be taken to enable them to make the decision themselves.

For example:

  • Does the individual have all the relevant information they need?
  • Have they been given information on any alternatives?
  • Could information be explained or presented in a way that is easier to understand (for example, by using simple language or visual aids)?
  • Have different methods of communication been explored, such as non-verbal communication?
  • Could anyone else help with communication, such as a family member, carer, or advocate?
  • Are there particular times of day when the individual’s understanding is better?
  • Are there particular locations where the individual may feel more at ease?
  • Could the decision be delayed until a time when the individual might be better able to make the decision?

Making best interests decisions for someone

If someone is found to lack the capacity to make a decision and such a decision needs to be made for them, the MCA states the decision must be made in their best interests.

The MCA sets out a checklist of things to consider when deciding what’s in an individual’s best interests. It says you should:

  • Encourage participation – do whatever is possible to permit or encourage the individual to take part.
  • Identify all relevant circumstances – try to identify the things the individual lacking capacity would take into account if they were making the decision themselves.
  • Find out the individual’s views – including their past and present wishes and feelings, and any beliefs or values.
  • Avoid discrimination – do not make assumptions on the basis of age, appearance, condition or behaviour.
  • Assess whether the individual might regain capacity – if they might, could the decision be postponed?

Consulting with others is a vital part of best interest decision-making. People who should be consulted include anyone previously named by the person concerned, anyone engaged in caring for them, close relatives, friends or others who take an interest in their welfare, any attorney appointed under a Lasting Power of Attorney or Enduring Power of Attorney, and any deputy appointed by the Court of Protection to make decisions for the person.

Finding alternatives to making a decision on someone else’s behalf

Before somebody makes a decision or acts on behalf of a person who lacks capacity to make a decision or to consent to an act, they must always question if they can do something else that would interfere less with the person’s basic rights and freedoms.

This is called finding the “least restrictive alternative”. It includes considering whether there is a need to act or make a decision at all.

Where there is more than one option, it is important to explore ways that would be less restrictive or allow the most freedom for a person who lacks capacity.

However, the final decision must always allow the original purpose of the decision or act to be achieved.

Any decision or action must still be in the best interests of the person who lacks capacity. So sometimes it may be necessary to choose an option that is not the least restrictive alternative if that option is in the person’s best interests.

Deprivation of liberty

In certain cases, the restrictions placed upon an individual who lacks capacity to consent to the arrangements of their care may amount to “deprivation of liberty”. This must be judged on a case-by-case basis.

Where it appears a deprivation of liberty might occur, the provider of care (usually a hospital or a care home) has to apply to their local authority, who will then arrange an assessment of the individual’s care and treatment to decide if the deprivation of liberty is in the best interests of the individual concerned.

If it is, the local authority will grant a legal authorisation. If it is not, the care and treatment package must be changed – otherwise, an unlawful deprivation of liberty will occur. This system is known as the Deprivation of Liberty Safeguards.

If you suspect a deprivation of liberty may occur, the first step should be to talk to the care provider and then possibly the local authority.

Advance statements and decisions

An advance statement is a written statement that sets down a person’s preferences, wishes, beliefs and values regarding their future care. It is not legally binding.

The aim is to provide a guide for anyone who might have to make decisions in someone’s best interests if they have lost the capacity to make decisions or communicate their decision.

An advance statement can cover any aspect of a person’s future health or social care. This could include:

  • how they want any religious or spiritual beliefs they hold to be reflected in their care
  • where they would like to be cared for – for example, at home or in a hospital, nursing home or hospice
  • how they like to do things – for example, if they prefer a shower instead of a bath, or like to sleep with the light on
  • concerns about practical issues – for example, who will look after their pet if they become ill

Find out more about making advance statements.

An advance decision (sometimes known as an advance decision to refuse treatment, an ADRT, or a living will) is a legally binding decision that allows someone aged 18 or over, while still capable, to refuse specified medical treatment for a time in the future when they may lack capacity to consent to or refuse that treatment.

An advance decision must be valid and applicable to current circumstances. If it is, it has the same effect as a decision made by a person with capacity – healthcare professionals must follow the decision.

If the advance decision refuses life-sustaining treatment, it must:

  • be in writing, signed and witnessed
  • state clearly that the decision applies even if life is at risk

People who make an advance decision may wish to consider letting their family, friends and carers know about it.

Find out more about advance decisions.

Lasting Powers of Attorney (LPA)

You can grant a Lasting Power of Attorney (LPA) to another person (or people) to enable them to make decisions about your health and welfare, or decisions about your property and financial affairs. Separate legal documents are made for each of these decisions, appointing one or more attorneys for each.

An Enduring Power of Attorney (EPA) under the previous law was restricted to making decisions over property and affairs, which includes financial affairs and accessing the person’s information. An EPA made before the Mental Capacity Act came into force on October 1 2007 remains valid.

Powers of attorney can be made at any time when the person making it has the mental capacity to do so, provided they are 18 or over. Both an EPA and LPA must be registered. An LPA can be registered at any time, but a personal welfare LPA will only be effective once the person has lost the capacity to make their own decisions.

When acting under an LPA, an attorney must:

  • make sure the MCA’s statutory principles are followed
  • check whether the person has the capacity to make that particular decision for themselves – if they do, a personal welfare LPA cannot be used and the person must make the decision

In addition, the Court of Protection will be able to appoint deputies who can also take decisions on health and welfare, as well as in financial matters, if the person concerned lacks the capacity to make a decision.

They will come into action when the court needs to delegate an ongoing series of decisions rather than one decision. If the person concerned already has an LPA appointed, they won’t normally need a deputy as well.

The Office of the Public Guardian registers LPAs and EPAs and supervises court-appointed deputies. It provides evidence to the Court of Protection and information and guidance to the public. The Public Guardian works with a range of agencies, such as the financial sector, police and social services, to investigate concerns.

The Court of Protection

The Court of Protection oversees the operation of the Mental Capacity Act and deals with all issues, including financial and serious healthcare matters, concerning people who lack the mental capacity to make their own decisions.

The court also tries to resolve all disputes when the person’s carer, healthcare worker or social worker disagree about what’s in the person’s best interests, or when the views of the attorneys conflict in relation to property and welfare.

The court hears important cases, such as whether the NHS should withdraw treatment, whether a serious medical treatment decision is in a person’s best interests, or whether it is in a person’s best interests to be deprived of their liberty. Cases can be brought to the court by family members, as well as advocates and professionals involved in decisions.

Professionals‘ duties under the Mental Capacity Act

The Mental Capacity Act applies to all professions – doctors, nurses, social workers, occupational therapists, health care assistants, and support staff. These staff and their employers have a duty to ensure they are trained in its implementation.

All staff working in the NHS and in social care are expected to have an understanding of the act as it relates to their own responsibilities. Most trusts and local authorities will have a Mental Capacity Act lead who provides specialist advice on the implementation.

Page last reviewed: 15/01/2015

Next review due: 15/01/2017

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Anger

Anger

Anger is one our most powerful and vital emotions. It can be a necessary tool for survival of individuals and communities. However, anger can become problematic when it persists and begins to cause significant difficulties in our lives which includes our thinking, feeling, behaviour and relationships.1

Anger is one of the most basic human emotions. It is a physical and mental response to a threat or to harm done in the past. Anger takes many different forms from irritation to blinding rage or resentment that festers over many years.2

Anger has three components:3

  • Physical – physical reactions normally begin with a rush of adrenaline and responses can include an increased heart rate, blood pressure, and tightening of muscles. This is often known as the ‘flight or fight’ response.
  • Cognitive – the cognitive experience of anger is how we perceive and think about what is angering us.
  • Behavioural – this constitutes to any behaviour that signals anger, which may include raising one’s voice, slamming doors or storming away.

Why do we get angry?

Anger is caused by a combination of factors such as a trigger event, the qualities of an individual, and the individual’s appraisal of a situation.

Trigger event

Typically there is some sort of event that occurs right before someone gets angry, such as being insulted by someone. The majority of the time, people tend to believe that the event or person has caused their anger: “I got angry because he made me mad.” But the truth is a trigger event cannot cause anger directly, without the presence of other factors.

Individual characteristics

These include two things: personality traits and the pre-anger state. Personality traits such as narcissism and competitiveness can increase the likelihood of people experiencing anger. The pre-anger state refers to how someone feels physiologically and psychologically before the trigger event. Feeling tired, agitated or already angry can increase the likelihood of the person responding with anger.

Appraisal of the situation

We get angry when we appraise a situation as blameworthy, unjustified or punishable. The important thing to remember about cognitive appraisal is that a person’s anger-inducing interpretation or appraisal of a situation isn’t necessarily inaccurate.4

How do I recognise anger?

Some physical signs of anger include:

  • increased and rapid heart rate
  • shaking or trembling
  • sweating, especially your palms
  • dizziness.

Some emotional signs of anger include:

  • feeling anxious
  • being resentful
  • feeling guilty
  • being irritated.

Some other signs of anger include:

  • pacing
  • becoming sarcastic
  • raising your voice
  • beginning to yell, scream or cry.5

How can I manage my anger?

It is important to learn to understand your anger and it may be useful to know some techniques that can limit the chances of it coming out in a way that is damaging.6

Learn your triggers – it may be helpful to keep a diary about the times and situations where you felt angry. You can include answers to the following questions:

  • What were the circumstances?
  • Did someone say or do something to trigger your anger?
  • How did you feel?
  • How did you behave?
  • How did you feel afterwards?

By doing this, you will probably see a pattern emerging. Just recognising what makes you angry may be helpful enough.

Calming techniques – you could try some of the following:

  • Breathing slowly – breathe out for longer than you breathe in and relax when you breathe out.
  • Counting to 10 before you react to anything – this can help give you perspective on what to do.
  • Doing something creative – this can channel your energy and focus towards something else.
  • Listen to calming music – this can help change you mood and slow your physical as well as emotional reactions down.
  • Using relaxation techniques such as yoga or meditation.

Be assertive – if you are able to express your anger by talking in an ‘assertive’ way about what has made you angry, this will produce better results for you. Being assertive means standing up for yourself, while still respecting other people and their opinions. Being assertive helps:

  • make communication easier
  • stop tense situations getting out of control
  • benefit your relationships and self-esteem
  • to keep you physically and mentally well.

Where can I go for further help?

If you are worried about your own anger or another aspect of your mental health, going to your GP is a good place to start to discuss what’s bothering you. They may be able to suggest ways you can manage your anger yourself or they may refer you for further support. You may be able to get help on the NHS or, if you can afford it, pay for it yourself.

Local support groups can be a way for people with a similar problem to share their experiences and support and encourage each other to change their behaviour. They may be led by someone who has themselves had a problem with anger in the past.

Talking therapies such as counselling or CBT (cognitive behavioural therapy) can help people explore what makes them angry, work out why anger has become a problem for them and learn how to change the way they respond to the situations that typically make them angry. Talking therapies are usually provided over a course of several weeks or months.

Useful organisations

SupportLine: 01708 765200

Telephone Helpline providing confidential emotional support to Children, Young Adults and Adults on any issue including relationships, abuse, domestic violence, self-harm, depression and anger. Details of other agencies, support groups/counsellors throughout the UK.

The British Association of Anger Management: 0345 1300 286

Run programmes which give tools to recognise, understand and control your anger. There are fees for the courses but they can advise you on ways of getting help with the cost of the course.

AVP Britain (Alternatives to Violence Project)

Run workshops throughout the country for anyone who identifies as holding on to resentments that can lead to grudges, , anyone who has difficulty with anger, anyone who is a bully or is bullied, anyone who wants an alternative way of responding to anger other than violence.

 

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what can i do to manage anger

What can I do to manage my anger?

It can be frightening when your anger overwhelms you. But there are ways you can learn to stay in control of your anger when you find yourself in difficult situations. You can:

Remember: if your outbursts can be violent or abusive this can cause serious problems in your life and relationships, and can be very damaging to the people around you. In this case, it’s essential to seek professional treatment and support for your anger.

Look out for warning signs

Anger can cause a rush of adrenaline through your body, so before you recognise the emotion you’re feeling you might notice:

  • your heart is beating faster
  • your breathing is quicker
  • your body is becoming tense
  • your feet are tapping
  • you’re clenching your jaw or fists

Recognising these signs gives you the chance to think about how you want to react to a situation before doing anything. This can be difficult in the heat of the moment, but the earlier you notice how you’re feeling, the easier it can be to choose how to manage your anger.

Buy yourself time to think

Sometimes when we’re feeling angry, we just need to walk away from the situation for a while. This can give you time to work out what you’re thinking about the situation, decide how you want to react to it and feel more in control. Some ways you can buy yourself time to think are:

  • Counting to 10 before you react.
  • Going for a short walk – even if it’s just around your local area.
  • Talking to a trusted friend who’s not connected to the situation. Expressing your thoughts out loud can help you understand why you’re angry and help calm you down. If you don’t feel comfortable talking to someone you know, you can call the Samaritans24 hours a day to talk about anything that’s upsetting you.

[What helps me is] getting away from the situation to cool down.

Try some techniques to manage your feelings

There are many ways to calm down and let go of angry feelings, depending on what suits you and what’s convenient at the time you are angry.

  • Breathe slowly – try to breathe out for longer than you breathe in and focus on each breath as you take it.
  • Relax your body – if you can feel your body getting tense, try focusing on each part of your body in turn to tense and then relax your muscles. (See our pages on relaxationfor more tips on how to relax).
  • Use up some of your energy safely – this can help relieve some of your angry feelings in a way that doesn’t hurt yourself or others. For example, you could try:
    • tearing up a newspaper
    • hitting a pillow
    • smashing ice cubes in a sink.
  • Do something to distract yourself. Anything that completely changes your situation, thoughts or patterns can help stop your anger escalating. For example, you could try:
    • putting on upbeat music and dancing
    • doing some colouring
    • taking a cold shower.
  • Try mindfulness techniques to help you be aware of when you’re getting angry and to help yourself calm down. Be Mindful has more information on mindfulness and guidance on how to practice it.

Breathing techniques have helped me to control my anger. I know that if I take a moment to concentrate on my breathing and not my anger, I’ll have something else to focus on.


This information was published in February 2016. We will revise it in 2019.

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