17 Effective & Healthy Ways To Let Your Anger Out Before It Controls You

Have you recently experienced anger and wondered why it might be so difficult to control? If this is the case, you are not alone. Many people may understand acting in ways they regret after an angry outburst.

Anger is a normal human emotion that isn’t necessarily bad, there’s nothing wrong with getting angry. It might help you recognize whether you’ve been hurt or if something needs to change. Understanding how to process and respond to your feelings of rage is critical.

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Anger expression has been related to an increased risk of heart conditions, high blood pressure, depression, and problems sleeping. This is particularly likely if you have persistent anger, explosive rage, or your anger is severely suppressed. 

If you often experience anger, it might indicate that you have a low tolerance for frustration. It is, however, essential to learn how to control your anger and express your feelings in healthy ways.

This article will address how to break this tendency, prevent outbursts and anger attacks, and learn how to release anger in a healthy way.

What Causes Anger?

Anger can be caused by various factors. Even at a young age, genetics and physiological variables may influence emotions. Acquired social and cultural habits may also impact a person’s capacity to deal with intense emotions such as anger.

If a person is taught that venting negative emotions is wrong or impolite, they may repress their emotions and lash out when they can no longer take the rage.

Ultimately, family background can also have a role. People raised in chaotic, unsettling, or non-emotionally adept homes may struggle with anger management.

So, What Are The 17 Effective and Healthy Ways To Let Your Anger Out?

Suppressed anger can take a toll on your physical and emotional health and your relationships. What are your options? People utilize a variety of strategies to convey their feelings.

It is important to confront any angry thoughts and emotions you may have from time to time. Though anger is a common and natural feeling that everyone experiences, we can all benefit from learning how to release our anger in healthy ways.

Intense anger may distort your perspective of reality, leaving you feeling like the world is out to get you. Since everyone manages emotions differently, you should experiment with multiple non-violent ways to deal with your anger and to see which ones work most effectively when you’re furious.

Are you willing to get your anger under control? Try these couple of anger control strategies to get started.

1. Distance Yourself from the Situation

If you notice your heart pounding and your fury growing, learn to move away before expressing your rage destructively and ineffectively, such as an angry outburst. Moving away from a situation allows your mind and body to regroup and consider constructive methods to express anger.

For instance, if you come into the dining room and see that your dog has once again sneaked into the garbage, it may be tempting to shout and rant at your furry buddy.

Instead, take a minute to move away from the situation to calm your body and mind before dealing with it. Do this every time you feel your anger getting the best of you, and you’ll get a more balanced viewpoint.

2. Pause & Reflect Before You Speak

This will require practice; however, try to take a moment, pause, and reflect before reacting to your emotions. Your immediate response might be anger, yet if you take a minute to ponder and allow your emotions to calm down, you may discover that you can view things from a more precise, calmer perspective.

It’s simple to say anything you’ll later regret in the heat of the moment. Before you say something, take a few seconds to gather your thoughts. Allow those who are engaged in the problem to do the same.

3. Take Deep Breaths

Many people believe that taking deep breaths is pretty peaceful and relaxing. These folks have also learned appropriate ways to express and release rage.

Deep breathing, aka mindful breathing, promotes relaxation and restores the parasympathetic nervous system.

Shallow breathing is not as relaxing as deep breathing. To deep breathe successfully, try inhaling gently using your nose, inhale from your belly, and count to three.

Then, while counting again, exhale using your lips. Repeat this procedure multiple times. Even if you’re feeling angry, your body will instinctively relax.

4. Take A Walk

If breathing exercises don’t appeal to you, engaging in something physical is an alternative approach to stimulate your rest-and-digest system.

This may be a furious run, going all out on a bicycle, or trying to take a walk around the neighborhood, or as simple as mowing your grass and washing your clothes.

The goal is to distract your mind from your thoughts while also assisting you in metabolizing some of the chemicals generated when you become angry. However, the critical point here is that you may vent, though you should consider if it is making you feel better or worse.

5. Take A Break

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Timeouts are not only for children. Allow yourself small breaks at challenging times of the day. A few seconds of silence may help you feel better prepared to handle what comes next without becoming frustrated or angry.

6. Vent Your Concerns Calmly

Express how you feel angry in an assertive yet nonconfrontational manner as soon as you can think properly. Talk to the people or person you’re angry at. 

Express your frustration, problems, and wants plainly and honestly without hurting others or trying to manipulate them This kind of assertive communication might not always succeed, but it may help you get your point across in a far more friendly manner.

7. Use Humor To Calm Anger

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Use humor to help you confront what is causing you to be angry, as well as any unreasonable expectations for how things should happen. Sarcastic jokes, on the other hand, may damage sentiments and make matters worse.

Getting humor in a tense situation might help with anger management and let you maintain a level head. This is not to say that you should laugh your issues away, but considering them more lightly might assist.

Consider how this event could seem to an outsider the next time your anger flares up. How could this be amusing to them? Refraining from taking yourself very seriously will allow you to understand how little issues are in the grand scheme.

8. Restructure Your Thoughts

Our ideas might become exaggerated and theatrical when we are furious. We tend to utilize absolutes, such as “Everything is terrible because the birthday cake is ruined!” or “Nothing ever functions in this place!”

Learning how to express your anger but avoiding using harsh terminology is crucial. Replacing your thoughts with more rational ones might alter your perspective.

“Yes, I unintentionally ruined the cake, yet perhaps we can go somewhere for dessert; nobody will notice!” or “Yes, the shower may not be functioning, but I’m going to resolve it.” It’s not the end of days.”

9. Exercise Your Relaxation Techniques

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Put your relaxation skills to use when you’re angry. Deep breathing exercises, imagining a peaceful location, or repeating a calming word or phrase, like “Take it easy” or “Let it pass,” may all help release the tension in your chest. 

You can also listen to music, read a book, or perform a few yoga positions to relax. It’s a strong indicator that you’re managing anger without running away from it.

10. Determine Potential Solutions

Instead of concentrating on what made you angry, concentrate on fixing the current problem. Is your child’s dirty room bothering you? Shut the door. Is your boyfriend always late for a meal together? Plan your meals for later in the evening. 

Or accept to eat alone a couple of times a week. Also, recognize that certain situations are just beyond your control. Be honest about what you can and cannot change. Tell yourself that rage and frustration will not solve anything and may even worsen things.

11. Forgive

Forgiveness is a potent weapon. If you permit uncontrolled anger and other negative emotions to drown out happy emotions, you may become overwhelmed by your bitterness or feelings of unfairness. Forgiving somebody who angered you may help you learn from the experience while strengthening your relationship with them.

12. Acknowledge Your Triggers

If your everyday commute frustrates you, consider taking a different route or leaving early for work. Do you have a noisy coworker who regularly taps their foot? Consider noise-cancelling headphones. 

The goal is to identify and comprehend the things that make you angry. You can avoid falling victim to them once you’re more conscious of what they are.

If you’re unsure where your anger and frustration arise from, remember to take a breather the next time you’re upset. Take this time to reflect on what occurred in the minutes before your emotions of rage.

Were you with someone in particular? What were you up to? How did you feel coming up to that point?

13. Write It

Another great way to express anger is by putting your sentiments into words isn’t usually simple, and writing mightn’t be your preferred method, but if your mind is racing with angry feelings and thoughts, spilling them all out on a piece of paper might provide some relief. 

It doesn’t have to be a huge deal; just composing a stream-of-consciousness letter on your phone during a fast toilet stop can help calm your mind.

14. Concentrate On What You Value

While lingering on your day’s tragedies may seem natural, it will not benefit you in either the short or long term. Instead, try focusing on the positive aspects of the situation. If you can’t find a silver lining in the day, consider how things may have gone far worse.

15. Throw Or Shatter Something Safely

Throwing something may help reduce tension and be helpful in the short term. Do you have a yard? Assuming you have enough room, go out there with a ball or pebbles to toss. 

Alternatively, crush something, such as a mug or an old piece of garbage, that you’ve been wanting to get rid of. If that isn’t an option, be creative: toss anything soft, such as balled-up socks or a crumpled paper, against an empty wall or an apple into the woods, and the birds will eat it.

16. Scream – But Make It Private

Next time you feel anger seething within you, shouting is frequently quite therapeutic and may take you out of your blind anger.

Screaming into a pillow should be done cautiously so as not to shock or scare anybody, particularly neighbors. Your car is also an acceptable choice if you’re at work and have a few minutes to spare.

17. Consult An Anger Management Specialist

Don’t panic if you’ve explored these coping methods and still feel no better about your pent-up anger issues. These are just suggestions for productively channeling or managing anger. It’s alright if you feel compelled to go beyond self-moderated methods.

Not everybody has the blessing of a sympathetic friend or loved one. That’s why some individuals who feel intense rage seek the help of therapists.

Learning the ways to let go of anger might be challenging at times. Anger is a normal emotion, but if your anger seems out of control, causing you to act out things you later regret or causing you harm to people around you, SEEK PROFESSIONAL HELP AS SOON AS POSSIBLE.

Not everybody has the blessing of a sympathetic friend or loved one.
You may consult with a licensed mental health professional. Many specialists are qualified to assist you on how to manage your anger and help you establish real-life viable solutions, so don’t be frightened or ashamed to seek mental health services.

Final Thoughts

Cleansing from anger is a complex process requiring a deliberate, body-centered approach. This journey begins with improving bodily awareness.

Once we’ve established this foundation, we may explore the more profound components of our anger, uncovering the hidden truths it carries. 

This learning typically exposes unresolved emotions from our past, enabling us to face these repressed emotions openly and aiding our recovery and personal development

It’s a challenging process, but with diligence, self-awareness, and time, we can unravel the intricacies of rage and achieve more emotional resilience, better knowledge of our triggers, and deeper inner peace.


What is Anger Management?

Anger management aims to lessen both the physiological arousal that your anger causes and your emotional sentiments. You cannot get away from, ignore, or alter the things or people who trigger you, but you can develop the ability to regulate your emotions.

Why can’t I get my anger under control?

What causes your anger issues? Various factors, including stress, family troubles, and financial concerns, may trigger anger.

For some folks, anger may also be caused by an existing disorder, such as alcoholism or depression, in specific individuals. Anger itself is not considered a problem, although it is a documented sign of various mental health issues.

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