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How To Release Anger

1) The document provides 15 steps to help release anger in productive ways such as meditating, sleeping, deep breathing, exercise, and talking to friends. 2) It also suggests outlets like squeezing a stress ball, counting backwards from 10, laughing by watching funny videos, and writing in a journal. 3) Seeking help from a therapist or anger management class is advised for serious anger issues to address underlying feelings and prevent anger from controlling one's life.

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Jeyashankar Ramakrishnan
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323 views16 pages

How To Release Anger

1) The document provides 15 steps to help release anger in productive ways such as meditating, sleeping, deep breathing, exercise, and talking to friends. 2) It also suggests outlets like squeezing a stress ball, counting backwards from 10, laughing by watching funny videos, and writing in a journal. 3) Seeking help from a therapist or anger management class is advised for serious anger issues to address underlying feelings and prevent anger from controlling one's life.

Uploaded by

Jeyashankar Ramakrishnan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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http://www.wikihow.

com/Release-Anger

How to Release Anger


Have you ever wanted to tear something up just because you're really mad? Can you stop yourself from
punching a hole in the wall? Sometimes you just can't hold your anger inside yourself and you just have
to take it out on something. Soon after though, you get into trouble for it, or might injure yourself. Here
are some tips for releasing it more productively:

Steps

Try meditating. Do this every day to calm your nerves and you won't get so angry to begin with.
Meditating calms the mind and helps you with your problems. You may be able to think more clearly
too. Sometimes meditating can make you emotionless for the rest of the day. It removes a lot of stress
and gives you a better outlook on the world. Make sure you meditate somewhere quiet, if the kids are
running and shouting when you meditate, it will only make you more angry.

Try sleeping. Sleep relaxes you and get rid of tension. It's so effective that you may end up
waking without noticing you were angry.
3

Clench up your hand. Don't make it in the shape of a fist; rather, try bending your fingers
instead of your whole hand to release anger. If you put your hand into a fist, then you'll set
yourself to hurt someone by punching them. That may get you into trouble. Some people get so
mad that they sue and look at just how long that trouble will last!
4

Get active. Instead of taking it out on people or yourself, take it out on your bike or exercising.
It's good for not only your anger but also your health.
5

Get a stress ball. Squeeze this to make anger release more fun! You can squeeze these balls a
lot; pop it into your bag or pocket and squeeze it as you walk, catch the bus, sit at your desk or in
front of the TV. It is just a creative way to do step 3.
6

Take deep breaths. It always calms nerves down. It is just a small meditation that releases a
little stress at a time. It doesn't have as much effect as real meditation does but it does buy you
calm-down time.
7

See a therapist. A therapist can help you work out the underlying feelings and motivations
behind your anger. This is especially helpful if your feelings are messy, fuzzy and unclear to you
but you just feel a huge ball of anger before you. Don't get so angry that you hurt the therapist
physically though. If you seriously think this might be an issue, forewarn the therapist who will
ensure someone else is in the room with you or suggest alternatives.
8

Start going to anger management class. Such a class can help you more than a therapist can
and may be best done in conjunction with therapy.These classes are very important if your anger
happens to be really serious, unless you want to deal with your problems for the rest of your life.
9

Count backwards from 10 to 1, very slowly.


10

Find the funniest thing you can (youtube has a lot of hilarious videos). Laughing may not be
what you want to do when mad but it can really help if you open yourself up to it.
11

Try and listen to music or go over to your friend's house and talk about your issues or you
can do what you love doing (for example video games, anime, Facebook, etc).
12

Try and go to sleep, walk the dog, exercise, do your homework, watch TV, etc...
13

Try writing in a journal about your anger and relieve all the stress you have and make the
journal private so you can say what ever you want and try not to show anyone your
journal, make it personal about whatever you're angry about.
14

Eat something you love that is healthy. It will make you feel so much better!
15

Talk about it. Use non-violent communication


(http://en.wikipedia.org/wiki/Nonviolent_Communication) . Speak preferably with the person you are
angry with. If you think s/he may react with violent acts or words, talk about it with a friend.

Tips

 If you feel you must take your anger out on something, play a violent video game.
Battlefield and Grand Theft Auto are some good examples.
 Find a nice, hard piece of wood and hack at it with an axe. It is a better way than hitting
your pillow because it causes damage to the wood and is another great anger outlet.
 Think about something you like or do something you enjoy. For example, listen to music.
Even "brutal" music will help if you like the genre.
 Writing helps to deal with it. Tell your diary what happened. You never know, you might
end up writing a poem, story or song!
 Draw what you're thinking. It can be a great outlet for everything you have built up inside
yourself.
 Avoid anything that makes you mad (i.e., don't talk, email or chat to anyone that will
occasionally or constantly makes you mad). If you feel that anger starting to take control,
simply drop the subject whether it is a game or a fight. Do some of the steps above to
release the anger if it helps. Instead of yelling at everyone, try a witty comment instead. If
none of these solutions work, seek psychological help. These steps are guaranteed to stop
all that anger.

Warnings

 If you try some of these but to no avail, they may make you more angry.
 The suggestions in this article will only stop anger for that one moment but not the rest of
your life. For this, you need to be dedicated at finding the core of the anger and dealing
with it permanently.

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