Skip to content
KOPFSACHE
3 min read · Ages 13–18

Anger is energy. Rarely well-directed.

A two-minute suspension instead of the equaliser – keep that energy in your system without it costing you.

HandballAnger & Frustration

Pushing it away doesn't work well: suppressed anger takes up focus and comes back twice as strong a couple of plays later. Redirecting is better.

  • Acknowledge: "That annoys me." One sentence, done.
  • Body: Loosen your jaw and shoulders, open your hands.
  • Change your focus: not the ref, but the next running line.

Tools for that

60s

Redirect Anger in 20 Seconds

60s

Reset routine after a mistake (3 seconds)

60s

4–8 breathing (extended exhale)

Foundation & Method

Emotion RegulationArousal RegulationACT
  • Emotion Regulation: Emotion Regulation Strategies: Reappraisal vs. Suppression

Read more

One mistake is one mistake. Three are a habit.Criticism from the coach: separate the tone from the content
On the topic of Anger & FrustrationAll Articles

These contents are knowledge and training offerings from sport psychology. They do not replace psychotherapy, medical treatment, or professional sport psychological support.

Are you really struggling right now? Find help here