11 Ways to Release Anger: Tips for Letting Go

When wrestling with boiling tension, try painting a mental picture to calm your body and brain:

• Think of a real or imaginary place that makes you feel happy, peaceful, and safe. This can be that camping trip to the mountains you took last year or an exotic beach you’d like to visit someday.
• Focus on the sensory details by envisioning yourself there. What are the smells, sights, and sounds?
• Be aware of your breathing and keep this image in your mind until you feel your anxiety start to lift.

Sometimes, sitting still can make you feel even more anxious or on edge. Mindfully moving your body with yoga and other calming exercises can release tension in your muscles.

The next time you’re confronted by a stressful situation, try taking a walk or even doing some light dancing to keep your mind off the stress.

Moments of high stress can warp your perception of reality, making you feel like the world is out to get you. The next time you feel anger bubbling up, try to check your perspective.

Everyone has bad days from time to time, and tomorrow will be a fresh start.

Angry outbursts won’t do you any favors, but that doesn’t mean you can’t vent your frustrations to a trusted friend or family member after a particularly bad day. Plus, allowing yourself space to express some of your anger prevents it from bubbling up inside.

Finding the humor in a heated moment can help you keep a balanced perspective. This doesn’t mean you should simply laugh off your problems, but looking at them in a more lighthearted way can help.

The next time you feel your rage bubbling up, imagine how this scenario might look to an outsider? How might this be funny to them?

By not taking yourself too seriously, you’ll have more chances to see how unimportant minor annoyances are in the big scheme of things.

If your home is cluttered and stressing you out, for example, take a drive or a long walk. You’ll likely find that you’re better equipped to sort through the mess when you return.

If you aren’t sure where your anger is coming from, try to remind yourself to take a moment the next time you feel angry. Use this time to take stock of what happened in the moments leading up to your feelings of anger. Were you with a particular person? What were you doing? How were you feelings leading up to that moment?

While dwelling on your day’s misfortunes can seem like the natural thing to do, it won’t help you in the short or long term.

Instead, try refocusing on the things that went well. If you can’t find the silver lining in the day, you can also try thinking how things might’ve gone even worse.

If your anger is impacting your relationships and well-being, talking with a qualified therapist can help you work through the sources of your anger and help you develop better coping tools.