Understanding Anger
Anger is a natural human emotion, a signal that something isn’t right. It can feel like a rumbling volcano inside, ready to erupt, or a fizzing bottle of pop that’s been shaken too long. Feeling angry doesn’t make you “bad”. It means your mind or body is alerting you to something that needs attention.
Anger can be triggered by frustration, injustice, unmet needs, or stress. Often it’s linked to underlying feelings that we might include:
Fear “I feel unsafe or threatened.”
Sadness or grief: “I’ve lost something important.”
Hurt: “I feel disrespected or misunderstood.”
Frustration: “I feel blocked or powerless.”
Understanding what’s behind the anger allows you to respond more thoughtfully instead of reacting impulsively.
How bubbly are you?
Think of your anger like a fizzy drink. Sometimes the bottle is calm, gentle bubbles that you can notice and manage. Other times, it’s been shaken, and if you don’t release a little pressure, it might explode everywhere.
Recognising how what is underneath the bubbles helps you respond thoughtfully rather than reacting impulsively.
Your body sends signals when anger builds, like bubbles rising in the bottle when the lid is on.
Low bubbles: small tingle, slight tension
Medium bubbles: irritable, short temper
High bubbles: feeling ready to erupt.
The Decider Life skills program describes the “Fizz” as physical signs in your body.
Muscles tighten
Heart beats faster
Breathing quickens
Mouth dries
Stomach tightens
Thoughts speed up
By noticing your bubbles early, you can release a little pressure safely - like opening the bottle cap slowly. Instead of letting it explode
Reflect
Ask yourself:
What’s my anger telling me about what I really feel?
How many bubbles are rising in my bottle today?
Can I release some safely with breathing movement, or a pause? Have a look at my grounding resources for more support.
If anger is affecting your relationships, work, or daily life, reach out - you don’t have to face it alone.