Healthy Outlets For Anger: Ways to release anger

Anger can be characterized as a strong feeling of displeasure and hostility.

It can range from mild irritation to intense rage, and its expression can vary widely among individuals.

Uncontrolled or destructive expressions of anger may lead to conflicts, strained relationships, and adverse health effects.

Adverse health effects like:

• Greater risk of a Heart Attack;
• Gastrointestinal Problems;
• Tension Headaches;
• Premature Aging; And
• Etc.

Signs that a person is angry:

• Increased Heart Rate;
• Irrational or negative thoughts;
• Difficulty concentrating on tasks;
• Feeling a strong sense of frustration or irritation;
• A general sense of being on edge or agitated; And
• Etc.

Healthy Outlets for Releasing Anger

Give yourself up to work

Anger, just like every other emotion is a fuel source, might as well use it to be productive.

This does not work if the source of your anger is related to your work; keep that in mind.

Engage in Physical Activity

Engaging in physical activity helps us channel and release that pent-up energy in a productive and healthy manner.

how does physical activity release pent up anger?

• It serves as a distraction from the main source of the anger.
• An increase in blood flow and oxygen, which may contribute to a clearer mind.
• Physical activities expend energy; perfect when you are filled with excess vigor associated with anger.
• Physical activity also stimulates the production of "feel-good" hormones, also known as endorphins, which promote a sense of well-being and reduce stress..

Read a book

While reading can be a beneficial outlet for anger, it's essential to address any underlying issues or seek additional support if anger-related problems persist.

How can reading books help my anger issues?

• Reading allows you to immerse yourself in a different world, offering an emotional escape from the anger and stress of daily life.
• Witnessing characters from book navigate their own anger and finding resolutions may provide a sense of validation, empathy, and release for your own anger.
• It promotes mindfulness and a sense of focus, redirecting your attention away from anger-inducing thoughts and helping to alleviate stress.

Meditation

Meditating brings attention to the present moment; individuals who meditate learns to observe their thoughts and feelings without immediate reactivity.

This heightened awareness creates a mental space for understanding and addressing their possible anger triggers.

How to meditate?

1. Choose a quiet and comfortable space where you won't be easily disturbed.
2. Sit or lie down in a relaxed position.
3. Minimize external distractions and turn your focus inward.
4. Direct your attention to your breath; Feel the sensation of each inhale and exhale; Notice how the breath moves in and out of your body.
5. If you find that your attention went elsewhere, focus on your breathing again.

There is no right or wrong way to meditate. The goal is to cultivate a sense of mindfulness and presence.

Experiment with different techniques and approaches to find what resonates with you.

Journaling

How do you use journaling to release anger?

1. Find a notebook, a piece of paper, or a digital platform you like.
2. Write down your current and previous thoughts and feelings in a journal.
3. Write down how you would like to feel.
4. Analyze what you just wrote down.

By doing this, you gain perspective, identify triggers, and may find constructive solutions to issues causing anger.

Mindful Walking

Take a brisk walk and focus on the sensation of each step. This can help clear your mind and release tension.

Works best when paired up with meditation.

What are the benefits of mindful walking?

• Distracts you from the source of your anger.
• Buys you time to think and reflect.
• It counts as a physical activity.

Play an instrument

Playing an instrument can be a wonderful and healthy outlet for anger.

It provides a creative and expressive medium through which you can channel and release your emotions.

How can playing an instrument help with releasing anger?

• Playing an instrument requires concentration and focus; so it serves as another way to distract yourself.
• By expressing yourself musically, you may find a sense of validation and connection with your emotions.
• When you play an instrument, you can express your anger through the music you create.

Yoga

Yoga poses, combined with controlled breathing, can promote relaxation and emotional balance.

Just like mindful walking, it works best with meditation.

Play games with friends

Playing tabletop or online games with friends acts a distraction from the source of your anger.

However, it's important to note that the effectiveness of playing games as an outlet for anger may vary from person to person.

Some games might even further escalate your anger issues.