Anger Cool-Down

For when you feel like reacting, yelling, sending a message, or escalating. Step away before you say something you have to repair later.

This tool does not replace counselling or crisis support. If you are in immediate danger, call 000. More crisis contacts →

Private thought space

This is not a form and it is not submitted anywhere. Use this space to slow your thoughts down and get them out of your head.

Nothing you write here is reviewed by Man Counsellor, answered by this app, or monitored by a counsellor.

If something feels useful, copy it and paste it into your own notes, a message, or bring it to your next counselling session.

First, do this

Step away from the situation if it is safe to do so.

Do not send the message yet.

Do not drive while fired up.

Drink water.

Move your body for two minutes.

Come back to the issue later, when you are calmer.

Then reflect

What happened?

What am I tempted to do?

What could this cost me if I react now?

What is the better next move?

Draft message — do not send yet

If you feel at risk of hurting yourself or someone else, stop using this app and call 000.

If this keeps showing up, copy your reflection or make a note to talk it through with your counsellor.