| Anger | Autism | Confusion | Depression |
| Exercise | Fear | Mental Health | Physical Health |
| Shame | Sleep | Stress | Supporting A Loved One |
Police contact, court hearings, sentencing, prison, licence and parole, probation appointments, unpaid work and fines enforcement can all stoke anger. Feeling wound up is a normal response to pressure, but unchecked anger can make a hard situation worse. It can spill into arguments with family, flare up in probation meetings, lead to unwise posts on social media, or colour how you speak to court staff, prison officers or fines officers. The goal isn’t to never feel angry; it’s to keep your temper from driving decisions that harm your case, your relationships or your future.
Start by noticing what sets you off. For many people it’s long delays, last-minute changes, busy environments or late-night worry. When you feel the surge, slow everything down. Breathe out longer than you breathe in, get a glass of water, step outside if you can, and give yourself a few minutes before you speak, send a message or make a choice. If you wake angry in the night, write the thought down and deal with it in the morning when your head is clearer.
Keep a simple routine that helps anger burn off instead of boiling over. Regular meals, some daily movement and a set bedtime make a difference. Caffeine late in the day and doom-scrolling at night ramp everything up, so keep both low. Set a short daytime window for case admin and stick to it. Outside that window, put the phone away and do something steadying that uses your hands or attention, like cooking, a walk, a basic workout or a hobby.
Protect your legal position by keeping communication calm and measured. If you need to challenge a decision by probation, unpaid work, fines or prison, write a draft, leave it, and reread before you send. Keep messages factual and short. Avoid public posts or private rants that could be screenshotted. If something has angered you in a meeting or visit, ask for time to cool off and request to continue later. You are more likely to be heard when you are steady.
Give anger a safe outlet. Some people prefer fast walks or short bursts of exercise; others do well with paced breathing, grounding, a shower, or writing in a private journal. If you are on licence, in prison or attending unpaid work, ask staff for short breathing space when you feel close to boiling over. Explain that a brief pause will help you continue safely and sensibly.
Agree simple ground rules with the people around you. Let family know when you need a few minutes out so you don’t say something you regret. If you are supporting a loved one, keep your own boundaries and rest as well. After any stressful event — a hearing, a probation check-in, a prison visit, or unpaid work — build in recovery time so your body can settle and your thinking comes back online.
If anger is turning into urges to hurt yourself or someone else, or you feel close to losing control, get help now. You can call Samaritans on 116 123 for confidential emotional support, text SHOUT to 85258 for free 24/7 text support, or use NHS 111 for urgent mental health help. If you or someone else is in immediate danger, call 999. If strong feelings keep returning, speak to your GP and consider counselling to learn practical tools for spotting anger early and resetting before it spills over.
Small, steady steps make the difference. You won’t remove anger altogether, but you can stop it steering the wheel and keep yourself — and your case — on a safer track through investigation, court, sentence and supervision.
If you have any questions then contact us using the link below.
This page gives general information only. It is not legal advice.