*Welcome to the OutUK series looking at gay men and their health brought to you in association with the NHS* website.**
	Each week we'll tackle a different topic in our A to Z of Gay Health. We'll have features and advice on everything from relationships, sexual health, mental and physical conditions and how to stay fit. You can follow any of links provided below for more information direct from the NHS website, or see this week's feature L: Laxatives.

Anger

Most people feel angry sometimes, but if it's affecting your life, there are things you can try that may help.

Support is also available if you're finding it hard to cope with stress, anxiety or depression.

Symptoms of anger

Anger can cause many different symptoms. It might affect how you feel physically or mentally, or how you behave.

Some people become aggressive towards others when they're angry. Other people hide their anger and may take it out on themselves.

It's not always easy to recognise when anger is the reason why you're behaving differently.

Things you can try to help with anger

Do

try to recognise when you start to feel angry so you can take steps to calm down as early as possible
give yourself time to think before reacting - try counting to 10 and doing calming breathing exercises
talk to people about what's making you angry - speak to someone who is not connected to the situation, such as a friend, a GP or a support group such as Samaritans
exercise - activities such as running, walking, swimming and yoga can help you relax and reduce stress
find out how to raise your self-esteem, including how to be more assertive
consider peer support, where people use their experiences to help others. Find out more about peer support on the Mind website
listen to free mental wellbeing audio guides
try self-help cognitive behavioural therapy (CBT) techniques on the Every Mind Matters website to manage unhelpful thoughts, reframe situations, solve problems and deal with stress

Don't

do not try to do everything at once; set small targets you can easily achieve
do not focus on things you cannot change. Focus your time and energy on helping yourself feel better
try not to tell yourself that you're alone - most people feel angry sometimes and support is available
try not to use alcohol, cigarettes, gambling or drugs to relieve anger - these can all contribute to poor mental health

Further information and support

Where to get help for anger

See a GP if:

you feel you need help dealing with your anger

They may be able to refer you to a local anger-management programme or counselling.

Anger management programmes

A typical anger management programme may involve 1-to-1 counselling and working in a small group.

A programme may be a 1-day or weekend course, or over a couple of months.

The structure of the programme depends on who provides it, but most programmes include cognitive behavioural therapy (CBT), as well as counselling.

There are also private courses and therapists who can help with anger issues. Make sure any therapist you see is registered with a professional organisation, such as the British Association for Counselling & Psychotherapy.

Referring yourself for therapy

If you need more support, you can get free talking therapies, such as cognitive behavioural therapy (CBT), on the NHS.

You can refer yourself directly to a talking therapies service without a referral from a GP.

Find an NHS talking therapies service

If you're under 18, or want to get help for someone under 18, find out how to get mental health support for children and young people.

See a GP if:

you're struggling to cope with stress, anxiety or depression
you've had a low mood for more than 2 weeks
things you're trying yourself are not helping
you would prefer to get a referral from a GP

Ask for an urgent GP appointment or call 111 if:

you need help urgently, but it's not an emergency

111 can tell you the right place to get help if you need to see someone. Go to NHS 111 online or call 111

Call 999 or go to A&E now if:

you or someone you know needs immediate help
you have seriously harmed yourself - for example, by taking a drug overdose

A mental health emergency should be taken as seriously as a medical emergency.

Find your nearest A&E

Causes of anger

There are many different causes of anger and it's different for everyone.

Some common things that make people feel angry include:

being treated unfairly and feeling powerless to do anything about it
feeling threatened or attacked
other people not respecting your authority, feelings or property
being interrupted when you're trying to achieve a goal

How you react to anger can depend on lots of things, including:

the situation you're in at the moment - if you're dealing with lots of problems or stress, you may find it harder to control your anger
your family history - you may have learned unhelpful ways of dealing with anger from the adults around you when you were a child
events in your past - people who experience traumatic, frightening or stressful events sometimes develop post-traumatic stress disorder (PTSD) which can lead to angry outbursts
substances such as drugs and alcohol - which make some people act more aggressively than usual

Some of the things that make you angry may not bother other people at all.

You might find it hard to explain why you feel this way but talking to someone could help you find a solution.

Find out about the 5 steps to mental wellbeing.

Important

If uncontrolled anger leads to domestic violence and abuse (violence or threatening behaviour within a relationship), there are places that offer help and support.

You can contact organisations such as:

Find out more about getting help for domestic violence and abuse.

OutUK's A to Z of Gay Health continues and you can read this week's feature L: Laxatives. We have covered many subjects in this series and you can catch up with all of our Previous A to Z Features. If you want to find out more about this particular topic you can visit the Original article on the NHS website. If you are worried by any aspect of your health make sure you go and see your doctor or book an appointment at your local clinic.
Photos: LightFieldStudios and one of VladOrlov, Stockcube, darak77, ajr_images or rawpixel.com.