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Youve probably heard that you oughta blow off some steam orlet that shit out.
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Go for arage run.
Pay to smash up a bunch of stuff in a rage room.
Primal scream into your pillow.
Have a good old-fashioned vent sesh with a bestie.
Sometimes it truly feels like you oughta get it out before you explode like a volcano.
So people who use that approach tend to stay angry longer, Dr. Martin says.
Take physical modes of rage channeling, like anintense workout.
Its true that exercise generallyboosts your moodand is good for emotional regulation overall.
(Cortisol pumping through your blood, muscles tensing up, heart rate and breathing elevated.)
A2024 reviewof 154 studies with over 10,000 participants total found that activities like jogging and stair-climbing significantly increase anger.
Then theres those rage rooms.
But when youre really feeling angry…that can actually make you more angry.
As for verbal or written catharsisa.k.a.
venting or rage journalingthis tends to feed your angry thoughts and feelings instead of helping you let them go.
Venting can fan the flames of anger by encouragingrumination, Stewart explains.
Thats where youre rehashing how pissed off you are and whychewing on frustrated or vengeful thoughts over and over.
The truth is, surethe odd primal scream or rage run probably isnt gonna hurt ya.
(And again, might feelso damn goodin the moment.)
Heres what the experts recommend.
Its also harder to think clearly or take wise action in that state.
So skip the hardcore workout in favor of more low-key forms of movement.
Dr. Boateng recommendsstretchingandfoam-rolling(or even massage) to relieve the muscle tightness connected to anger.
Dr. Martin likes a short walk in nature.
Other things to try:grounding exercises, taking a cold shower, EFT tapping, and diaphragmatic breathing.
or work towards solutions (What do I want to do about this?
How do I want to move forward?).
Mindful journaling can also help you recognizedistorted thought patterns, Stewart says.
Whats the actual evidence here?
Take a similar approach in conversations with friends.
it’s possible for you to even ask your friend to set a timer and hold you to it.
Another underrated form of healthyrageexpression that beats venting?
Paint, write poetry, make music.
This lets you channel your emotions into what youre creating, Dr. Boateng says.
Anger alerts you to injustice, Dr. Martin says.
It also energizes you to confront that injustice.
In other words, your anger is wiseand its fuel you’re free to use.
(Or screaming expletives or hurling axes into the void.)
Dr. Boateng recommends asking yourself,What is my anger telling me about what matters to me?
What action is my anger asking me to take?
Think about, what are the things I can do?
And lean into those things, no matter how small.
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