How to Release Anger: 9 Healthy Strategies

Do you ever feel like you’re just holding in all your anger? Like if you don’t find a way to release anger, it’s going to explode? Well, you’re not alone. Anger is a natural emotion that we all feel from time to time. But sometimes, it can be hard to know how to release it in a healthy way. In this blog post, we will discuss 9 different strategies for releasing anger in a healthy way.

Why Release Anger In Healthiest Way?

How to Release Anger in healthy waysReleasing anger in a healthy way is essential for both our physical and mental well-being. When we bottle up our anger, it can lead to feelings of anxiety, depression, and even physical illness. While it’s normal to feel angry from time to time. It’s important to find healthy ways to deal with that anger so that it doesn’t take over our lives.

There are a number of different techniques that can help you release your anger in a healthy way. Before that understand completely what actually anger is? That being said, anger is a normal human emotion. It’s a reaction to something that has upset or offended you. When you get angry, your body releases adrenaline and cortisol, which gives you a burst of energy.

This “fight-or-flight” response is designed to protect you from danger. But if you stay angry for too long, it can take a toll on your physical and mental health. That’s why it’s important to find healthy ways to deal with your anger. So that it doesn’t become destructive.

Nine Healthy Strategies For Releasing Anger

Releasing anger can be hard, but it’s so important to do it in a healthy way. Here are nine strategies for releasing anger in a positive and productive way:

Take Deep Breathe

When you start to feel angry. Immediately take a deep breath in and count to four. Slowly exhale for a count of eight. Repeat this several times until you start to feel more relaxed. This can help you to avoid getting angry in the first place.

As you are aware, anger is a normal and healthy emotion. But, if you find yourself getting angry too often. It might be time to take a step back and assess the situation. Release anger in the healthiest way possible. Otherwise, it does consist of consequences.

Talk to a Friend

Talk to a FriendSometimes, the best way to release anger is to talk to a friend. Talk about what’s going on and how to deal with the situation. They might be able to offer some helpful advice. Very often, friends are great sounding boards. It is believed that talking about our anger. Eventually, helps us to see the situation from a different perspective.

And, except our true friends. We can also join an anger management group. There we would be able to share our experiences with other people. Who might be going through the same thing?

Nevertheless, friends are considered as the best option.

Write it Out

If you’re not comfortable talking about your anger. Then try writing it out instead. This can be a great way to get all of your thoughts and feelings down on paper. Plus, it can be very therapeutic.

There are people who believe that writing about our anger. It’s the best way to understand it and ourselves better. As we are putting down our thoughts and feelings on paper. We might be able to see things more clearly and find a way to deal with the situation.

However, writing about our anger can also be helpful in the long run. As we can look back on what we’ve written and see how far we’ve come.

Take a Time-Out

When you start to feel your anger rising. It might be a good idea to take a time-out from the situation. This doesn’t mean that you’re running away from your problems. But, it does give you some time to calm down and think about what’s going on.

In some cases, it might not be possible to take a time-out. But, if you can, try and remove yourself from the situation for at least five minutes. This will help to clear your head and allow you to deal with the situation in a more rational way.

In addition, taking a time-out will also help to prevent you from saying or doing something that you might regret.

Hit a Punching Bag

Hit a Punching BagHitting a punching bag can be an excellent way to release anger in a safe and controlled manner. It can also help you to let off some steam and relieve stress. Also, it can be very therapeutic.

Punching bags are great because they provide a safe outlet for your anger. You can hit them as hard as you want and no one gets hurt. Plus, it’s a lot of fun too! So, if you’re looking for a healthy way to release anger. Then consider hitting a punching bag the next time you feel angry.

Instead of hurting someone, or yourself. Hitting a punching bag can work as a great healthiest strategy to release your anger.

Indulge In Some Exercise

Exercise is a great way to release anger. It can help you to let off some steam and it’s also a great way to relieve stress. Plus, it’s good for your overall health.

It doesn’t matter what type of exercise you do. As long as you get your heart rate up and you’re enjoying it. Exercise is a great way to release anger because it helps to distract you from whatever is making you angry. And, it also releases endorphins, which have mood-boosting properties.

Consider indulging in some exercise the next time you feel angry. We all know that exercise has tons of benefits for our physical health. But, it can also be very beneficial for our mental health too.

Listen to Music

Sometimes, all you need to do to release anger is to sit back. And listen to some soft music. Music can be very therapeutic and it can help to calm you down. It’s also a great way to distract yourself from whatever is making you angry.

Listening to music is a great way to relax and unwind. And, it’s also a great way to release anger in a healthy manner. So, the next time you’re feeling angry, try listening to some music and see how it makes you feel.

In fact, some studies have shown that listening to music can be just as effective as meditation. Therefore, make it a habit to listen to music every day, especially when you’re feeling stressed or angry.

Use Humor To Release Anger

Use Humor To Release AngerHumor is a great way to release anger. It can help to diffuse a tense situation and it can also help you to see the funny side of things. Laughter is known as the best medicine for a reason. It’s because it’s true!

So, the next time you’re feeling angry. Try and find something to laugh about. It might not be easy at first. But, it will help to take the edge off your anger and it will also help you to feel better in the long run.

Similarly, humor is also a great way to reduce tension. If you can find something to laugh about, it will help to lighten the mood. And it will also help you to see the situation in a different light.

Don’t Hold It In

One of the worst things you can do when you’re feeling angry is to try and hold it in. This will only make things worse. Anger is like a volcano. If you try to suppress it, eventually, it’s going to explode.

It’s important to express your anger in a healthy way. Otherwise, it will only build up inside of you and it will come out in an unhealthy way. So, if you’re feeling angry, don’t bottle it up. Find a healthy outlet for your anger and let it out.

When To Get Professional Help?

When To Get Professional Help?There are times when you need to get professional help in order to deal with your anger. Some situations where anger impacts your life, such as;

  • Relationships- You might find that you have a difficult time maintaining healthy relationships with friends, family, or your significant other.
  • Work- Your anger might be impacting your ability to do your job effectively.
  • Health- If you are experiencing physical symptoms like chest pain, headaches, or trouble sleeping, it might be time to seek professional help.

If you have tried different techniques to manage your anger. Still, nothing seems to be working, don’t hesitate to reach out for help from a therapist or counselor. They can help you develop a plan customized specifically for you. And provide support as you work through your anger.

Anger can be a very destructive emotion if it is not managed in a healthy way. Luckily there are many different things that you can do in order to manage your anger in a more positive way.

The nine strategies that are listed above are just some of the many ways that you can choose to release your anger in a healthy way. It is important to find what works best for you and practice using

Type Of Help You Might Need

Type Of Help You Might NeedWhen you feel unable to release anger on your own, it might be time to seek professional help. Some of the professional bits of help available are:

  • Psychotherapy – It works to understand the root of your anger and how to change the way you think and react.
  • Cognitive-behavioral therapy – It helps you to learn new ways to react to situations that make you angry.
  • Support groups – These can provide a safe place for you to share your experiences and learn from others who are also dealing with anger issues.
  • Anger management – This can help you to control your anger in healthy ways.
  • Medication – If you have a mental health condition, such as anxiety or depression, that is making it hard to manage your anger, medication might be an option.

These are only a few of the types of help available to you. Seek out what type of help you feel most comfortable with. You do not have to suffer through your anger any longer. Help is available to those who want it and are willing to seek it out.

Always remember that it is okay to ask for help. You are not weak or broken because you need help to deal with your anger. Asking for help is a sign of strength, not weakness. So, if you feel like you need help, do not hesitate to reach out and get the help you deserve.


Conclusively, releasing anger is very much necessary to avoid any kind of physical or mental illness. It is also good for relationships. But, also keep aware of the healthy strategy to release anger in a proper way.

Therefore, the next time you feel anger bubbling up. Try out one of these healthy strategies to help you let go of that anger in a productive way. Thank you for reading!

A Word From Therapy Mantra

Your mental health — Your psychological, emotional, and social well-being — has an impact on every aspect of your life. Positive mental health essentially allows you to effectively deal with life’s everyday challenges.

At TherapyMantra, we have a team of therapists who provide affordable online therapy to assist you with issues such as depression, anxiety, stress, workplace Issues, addiction, relationship, OCD, LGBTQ, and PTSD. You can book a free therapy or download our free Android or iOS app.

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