8 Ways To Release Anger – FutureGrowAcademy.com

Dr. Ankit Sharma, PhD

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Ways To Release Anger

No matter how calm and composed you are, sometimes something happens that blows your fuse, right? From cool and composed Captain America, you start to become a raging Hulk. But know that turning to Hulk isn’t fruitful unless it is a Chitauri invasion or you are fighting against an army of robots. If you are feeling mad, it is wise to find some Ways to Release Anger.

Even though everyone gets angry at various times in their lives, it’s common for individuals to vent their anger in different ways. Different kinds of rage are also elicited by certain circumstances. Anger is often shown via arguments, yelling, or even swearing. On the end of the spectrum, some individuals may even use physical acts of tossing or smashing objects to vent their rage.

Some Tips To Release Anger

Ways To Release Anger

1. Get Away From The Situation

One of the Ways to Release Anger is to step out of the situation. Learn to leave the scene if you feel your pulse pounding and your fury building before you vent your frustration via unproductive and harmful behaviours like angry outbursts. When you leave a situation, your body and mind have time to regroup and consider constructive methods to let go of your anger.

For instance, you may be tempted to shout and yell at your dog if you enter the kitchen and discover that it has gotten into the garbage once again. Rather, take a little break from the surroundings to let your body and mind calm down before handling the matter.

2. Take Deep Breath

Deep breathing is quite calming and pleasant for many individuals who do it. These folks have also mastered the art of constructively letting go of their anger. Conscious breathing, or deep breathing, helps promote relaxation and normalize your parasympathetic nervous system.

Shallow breathing is not relaxing, but deep breathing is. Try taking a steady, inhaled breath through your nose as you count to three to properly deepen your breath. Next, let out a breath through your lips while you count once more. Try carrying out this procedure many times. Even when you’re furious, your body will automatically relax.

3. Recognize Your Triggers

If your regular driving makes you feel angry and frustrated, consider taking a different route or getting to work early. Do you have a noisy coworker that taps their foot all the time?

Investigate some headphones with noise cancellation. The goal is to identify and comprehend the things that make you angry. You may take precautions to prevent being their victim after you have a better understanding of what they are.

Try to remember yourself the next time you feel furious to take a minute if you are unsure about the source of your anger. Take this opportunity to reflect on the events that preceded your outbursts of rage. Were you with someone in particular? How did you spend your time? How did you feel just before that moment?

4. Be Honest To Yourself

Being honest with yourself about your anger is one of the answers to How to Release Anger. You may feel forced to bury your anger in addition to hastily forgiving.

This inclination may originate from personal views and experiences, or it may be a result of societal messaging that anger is inappropriate, particularly for women and other marginalized groups. Ignoring your anger—or any other emotion—is never a good decision, regardless of the cause. While we don’t advise starting a fight, it’s OK to feel angry.

However, acknowledging your anger might be challenging. Consider your potential response to a buddy who is unhappy whether you’re the kind of person who rushes to forgive or seeks to look at things from every viewpoint. You may need to offer yourself the same empathy and understanding that you would give others.

If you tend to suppress your feelings, take a minute to verbally acknowledge that you are furious. Try not to ignore it or act as if it doesn’t exist. Just acknowledge that the planet is still standing by speaking the words out. It’s OK to feel furious.

5. Observe The Situation Neutrally

Writing in your journal about the event is beneficial, but it may lead to some excessive reflection. Thus, self-distancing—imagining yourself as an unbiased spectator in your experience—might be useful if you start to feel worse about your experience.

The question of whether self-distancing may lessen violent behaviour and negative self-talk among collegiate athletes was investigated in 2021 research that was published in Frontiers in Psychology.

The research, which builds on previous studies, found that adopting a third-person viewpoint or changing one’s point of view may help lessen aggressive behaviour, negative self-talk, and (to a lesser extent) rage, even though the study only involved 40 athletes.

You may do this by seeing yourself as a “fly on the wall” and observing the upsetting events as they unfold in a more detached manner. You may also switch to third-person pronouns instead of first-person ones.

Hence, you may say, “She’s so angry because,” as opposed to, “I’m so angry because.” Although it may seem strange, it might be beneficial if considering things from a personal viewpoint is making you feel worse.

6. Resort To Music

Having some music is one of the excellent Ways to Release Anger. Play some music or hum a song, both are beneficial to calm you down. Some relaxing soothing music will help you to calm your nerves and humming a song will provide you with a healthy distraction. Music has many scientifically proven benefits.

Be a little careful about the kind of music you are playing. Smooth and soft music, such as opo, country music, or instrumental are helpful. Try to avoid rock and rap. Cacophony may fuel your anger.

Alternatively, you can listen to natural sounds, such as the sounds of winds and rain, birds chirping, the sound of a river in the woods, or the sounds of waves breaking in the sea.

7. Find Some Healthy Distraction

Finding constructive diversion might help you manage your emotions at times, but this is not the same as denying or burying your emotions. It’s OK to fall back on the simple things in life, like cuddling with a pet, sharing a good laugh with a buddy, or binge-watching TV, if you need to calm down before you can think things through.

How can you tell whether you’re just taking a break or avoiding something? The main distinction between acting as a useful diversion and numbing your emotions is how you feel afterwards. It’s a strong sign that you’re controlling your anger without running away from it if you feel somewhat better (or at least recharged) afterwards.

8. Reframe Your Thoughts

Reframing your thoughts is a solution to How to Release Anger. Our ideas might become dramatic and overblown when we’re upset. Absolutes like “Everything’s awful because the cake is ruined!” are often used by humans. Or “In this house, nothing ever works!” It’s crucial to learn how to express your anger, but try to refrain from using such strong words. 

You may alter your perspective by substituting more reasonable language for these absolutes. Say, “Yeah, I ruined the cake by accident, but maybe we should go out for dessert.” Nobody will give a damn! or “Yeah, there could be a leak in the tap, but I’ll have it repaired.” The world won’t end because of it.

Seeking Support for Anger Management

Anger suppression is never an effective Way to Release Anger. Suppressing anger carries the danger that it might eventually spiral out of control.

You can alter how circumstances influence you and how you react to strong emotions, even if you can’t always totally avoid feeling furious. In the long term, you and those closest to you will be happier and healthier if you can control your anger.

It might be hard to learn when and how to let go of anger. Seek rage treatment and seek advice from a therapist, counselor, psychologist, or other qualified mental health professionals if you are still feeling angry and stressed.

They can first assist you in identifying the source of your anger and explaining why you are feeling so furious. They can teach you healthy ways to express your emotions and help you pinpoint additional areas of concern so you can create a plan of action to address them.


Q: Can swimming help me to release my anger?

A: Any form of physical exercise is one of the excellent Ways to Release Anger.

Q: Is drinking an effective method to release anger?

A: Having drinks such as cold water, fruit juice, buttermilk, and coconut water may help to control anger. Coffee or alcohol can make it worse.

Q: I found that a cigarette helps me to control my anger, is it advisable?

A: The cigarette is just providing you with a distraction. You can distract yourself in many non-harmful ways.

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