Anger: it has its place, but hold on to it for extended periods of time and it can start to tear you up inside and come out in explosive ways. If you’re feeling frustrated often, it’s probably best to identify the triggers and let go of it; but in the meantime, you can learn some ways to deal with it so you don’t do something impulsive.
If you find yourself “blowing up” often, it could mean you’re holding on to some unhealthy anger that can actually lead to health problems such as heart attacks, according to WebMD. Here are seven ways to get out your anger without hurting yourself or anyone around you…
1. Cry it Out
This is difficult for some people, especially some men who relate crying with some kind of weakness. However, it’s a healthy way for your body to release emotions such as sadness (which can lead to anger).
“Allowing yourself the space to cry can work wonders on freeing up the stored up energy inside that is too much to contain within,” explains Lifehack.org. Focus on what you’re frustrated about while you’re shedding the tears to help cleanse it from your system, it adds.
2. Write it Down
Psychology Today says we should turn actions into words on paper (or on a screen) when we’re mad. This can be more therapeutic than yelling, and will probably be a lot less stressful for those around you that aren’t the source of your anger.
Jot down some notes about what’s bothering you (at work, for example), to get your feelings out onto a page. “Jotting down some thoughts rather than blabbing them all over the office will engage your body physically and mentally and allow your brain to drain, to slow down,” notes the source.
3. Try a ‘Rage Room’
These are relatively new to North America, but a New York Daily News article explains the concept behind these businesses. Basically, these are rooms full of props that are meant to be destroyed. You pay your fee, and use whatever tool you’re given to trash the place.
Some of these rooms contain old furniture, old computer monitors, televisions and even framed photos, notes the article. This is an unconventional way to relieve stress and anger, but by all accounts so far, it seems to work well. (Screaming into a pillow or punching a heavy bag is a simpler method).
4. Create Art
Maybe you’re not the artistic type, or maybe you are and just needed some inspiration. Lifehack.org notes that you can turn your frustrations into something beautiful, using an example of one particular artist.
Pablo Solomon is an artist and designer “who bangs a (hunk) of stone with a hammer and chisel to release his tension,” notes the source. Apparently after the horror of 9/11, the artist used the negative energy to launch into one of his most productive periods ever.
5. Engage in Exercise
Anger has a tendency to increase your energy until it is released, so why not put it to good use in the gym? Feeling angry can help motivate you to workout and to hit new personal bests, notes EliteDaily.
Make sure whatever workout you do, you get your heart rate up and ideally break a sweat. “The chemicals that your body releases during such bouts of fitness training will do wonders towards calming your body and soul,” notes the source.
6. Have a Heart-to-Heart
WebMD.com explains that in the old days, we used to have an argument face-to-face, get it out of our systems and then get over it. But today, people increasingly hide behind computer screens to voice their dissatisfaction about the state of the world, so “many of the impulse controls we’d normally employ in confrontations have gone out the window.”
Using electronic means to complain to someone who is making you angry can be counter-productive, because we don’t hear the other side of the argument, it adds. This makes us feel more justified in our beliefs, which in turn can make us even angrier. Emails should be used to book appointments, not for meaningful conflict resolution, explains the source.
7. Learn Meditative Breathing
Mindfulness training is often a way to deal with anxiety, but it can also help you let go of existing anger or roll with situations that would normally cause you frustration. The first step is recognizing that anger will not solve problems or fix imperfections.
ArtofLiving.com says that “restlessness” in your mind is to blame for escalating anger. It suggests learning breathing techniques such as Bhastrika and Nadi Shodhan to help quiet your mind, and therefore you’ll be less bothered by the little things that used to raise your blood pressure.
