Pause before the reaction
A short pause, slower breathing, stepping away, relaxing the jaw and naming the feeling can reduce the chance of saying or doing something harmful.
Look for the pressure beneath anger
Anger may sit on top of tiredness, fear, grief, shame, feeling disrespected, pressure or unmet needs. Understanding the deeper trigger can support better communication.
Safety first
If anger creates risk to yourself or another person, seek immediate support. Stress-management education is not a substitute for professional intervention when safety is involved.
Careful safety boundary
Careful health wording: Stress-management education may support relaxation, coping, focus and self-awareness. It is not a cure and does not replace medical, psychological, counselling or crisis care. If you feel unsafe, at risk of self-harm, or unable to keep someone else safe, contact local emergency services or crisis support immediately.