Anger is a natural feeling we all have, though some may be conditioned to suppress it and even hold a fear around it. Anger in and of itself, however, is not a bad emotion and not something to be feared, though if your anger gets out of hand and you hurt another with your outburst, then it is something you should tune into.

To avoid letting your anger get the best of you, learn how to recognize when your anger starts to rise and what tools you can use to help calm yourself down and release it in a healthy way.

Anger and all emotions are just energy. This energy cannot stay bottled up in your body, because overtime that negative energy will release and manifest in other ways you may not desire, especially if left pent up for too long.

You may feel when you get into this state of fight or flight, it’s difficult to calm your nervous system back to homeostasis. The first step is to recognize what your anger looks like. How do you express anger? How do you suppress it? What are your triggers?

Recognizing the ways that trigger your anger, will help guide you towards the next steps you need to take. Whether that is recognizing ways to calm yourself down before your anger becomes too much to control, or learning tactics to release the anger in healthy ways even when it bubbles to the surface and there’s no going back.

However you decide to approach your anger, below are the seven best tactics that you can utilize to help release your anger in healthy ways. Remember, your anger is often trying to tell you something and it is a natural emotion to have. You are not your anger, but you do not want your anger taking away your power and hurting others.

Your body needs a place for anger to escape, so let’s learn together how to harness this energy in much more productive and healthy ways and release it so you can return to feeling calm, cool and collected again.

Press against a wall

This practice sounds so simple, but it’s more powerful than you realize. Start by visualizing the trigger or event that has made you feel angry. Let that anger rise up inside of you and once it is at its peak, immediately go to a wall and press your hands against it as hard as you can.

Imagine pushing all that makes you angry through the wall. Feel the release as you continue to push. You may notice tears come up afterwards and that is completely normal and ok as your body returns to equilibrium. Let them flow and continue to feel the release. This is a very healing practice and a very healthy way to release the anger.

Move your body

Because anger is just an energy, you need to find ways to move this energy through your body and exercise and moving your body is a very productive way to do this. You can try a specific exercise routine, or even just a quick burst of push-ups, jumping jacks or a vigorous walk.

Taking a walk outside in nature can additionally help diffuse what anger you feel and help clear your mind to help you think more rationally for whatever situation you’re going through. You may still feel frustrated or annoyed by the situation after your workout, but the anger won’t feel as intense and you will have a calmer demeanor to approach the situation with a clearer lens.

Express yourself

Having someone to talk through whatever is upsetting you can help unravel the knots of anger you feel. Find someone whom you feel close to and can trust, a close friend or loved one is a great start, and ask them if it’s ok to vent to them what you are going through. It’s important to ask first as they too might be going through alot and can only handle so much.

It is also important to ask your friend or loved one whether you want them to just listen or offer advice. Not clarifying this can make you feel more frustrated than you were from the start, and that way they can give you the comfort that you are needing.

Having someone to talk to can be very therapeutic and connecting. Often having another person to help dissolve our frustrations to can help soften the anger and make it less overwhelming. Find that loved one you can confide in and allow them to be the gentle listening ear you need.

Breathe through it

Breathwork is another very powerful and underrated practice. The wonderful practice about breath-work is you that can do it anytime and anywhere. The moment you start to feel your anger rise up or you feel like you are being triggered, take a moment to do some deep belly breaths.

You can begin this practice first thing in the morning to set your intentions for the day or anytime you feel stressed and overwhelmed. As you begin this practice, remember that the true healing comes more from the exhale than the inhale, so make your exhales much longer than your inhales.

Begin by breathing deep into your lungs, through your nose, down to your belly. Hold your breath as you count silently for one to four counts and then exhale slowly to a count of eight. Repeat this breath cycle for three to seven times and you will soon feel your body relax and return to equilibrium and balance once again.

Find humor

I’m sure you have heard the phrase that laughter is the best medicine, and it is true. Finding humor in your frustrations can lighten the energy. You can also try being intentional with finding humor and seeking out things that you find funny.

Allowing yourself to laugh will help shift your mindset and your perspective. Especially, if it is a minor frustration you allow yourself to get worked up about, finding humor will allow you to get out of that negative headspace.

The energy of laughter is a much higher frequency than anger and frustration. Allowing yourself to tap into this higher frequency through laughter will help dissolve lower vibrational emotions like anger and frustration.

Notice how much lighter and happier you feel when you allow yourself to laugh. Keep that energy flowing and find humor in as many little things as you can and life will surprise you with delight.

Engage in an anger release ceremony

Engaging in an anger release ceremony can be especially helpful if you hold a lot of anger, resentment or bitterness in your body. Creating a ceremony around this release can be very therapeutic and healing.

You can start this practice by writing down all of your thoughts and frustrations in a journal. Once everything has been poured out, then rip the paper up or burn it with a candle. As you see the words burn or become torn, envision releasing that which you were holding onto. Release it and let it be.

Another energy practice you can do is, to shake your whole body like a dog does to shake the water off its fur. Shake your body vigorously and energetically. This can be done to music or just a few seconds on your own. If a negative emotion feels stuck inside, shaking your body can help release it.

The next energy practice you can do is through expressing your feelings through art. You can do this practice whether you are an artist or not. It is not to make a masterpiece of anything, but the act of releasing that which is inside of you in a beautiful and therapeutic way.

Release the pressure of needing to share this piece of art with anyone. It is a practice just for you and you can do with it what you wish.

You can do this through abstract painting or drawing, writing, sculpting, crafting, filming, dancing or photography. The art of expressing yourself in a creative way can transmute what negative emotions lie dormant inside into something truly beautiful. You may also find, that this type of therapy will in turn help others heal too if you decide to share what art you make with the world.

Change your environment or surroundings

Sometimes, the very environment we are in can be very triggering to our negative emotions. If you currently live or work in an environment that causes you much stress and overwhelm, it may be time to consider changing this environment or at least finding a sacred space for yourself within that environment. Even the act of taking a break within that negative environment and going for a walk or to a cafe, can help release the tension you feel.

Do take note, however, of the different spaces that you live and spend your time in and how they make you feel. Notice what environments make you feel safe and grounded and light. Notice what environments make you feel frustrated, upset, anxious or depleted. The energy in those spaces are trying to tell you something, whether you belong or you don’t. You will know intuitively by how a space makes you feel.

If there is a work environment, for example, that always puts you on edge and makes you feel agitated, perhaps it is time to find a new workspace or job. No job is worth what you sacrifice if your energy is constantly being depleted and triggered.

This goes for your home environment too. If something doesn’t feel right, look deeper into that to find out why and what needs to change. You can change the environment or remove yourself from that space to a place you feel more yourself again.

Final Thoughts

Anger is energy just like any emotion. Learning ways to shift and release this energy will allow you to return to your center again.

Just like any emotion, it needs to be expressed and not suppressed. There is always a message your anger is trying to tell you. As you learn ways of expressing and releasing your anger in healthy ways, the message wrapped inside will reveal itself.

“You cannot see your reflection in boiling water. Similarly, you cannot see truth in a state of anger.” — unknown

You deserve to not be consumed by negative emotions. You deserve to feel good and not bound by the prison of your mind. Do not let the energy of anger deplete you. Release it gently and you will regain your power.