4 Activities to Release Anger (Emotion Regulation for Adults)
Disclaimer: This content is provided as general knowledge and may be used for general self-improvement purposes but does not replace medical advice or treatment from your healthcare providers.
Trying new skills can have risks and benefits; this information may not be suitable for everyone.
If you have any concerns or notice changes regarding your personal health always consult with your own healthcare provider(s).
I am a therapist by training and share mental health information but I am not your therapist unless we have both signed a service contract (and a bunch of other paperwork).
Stellar Insight Counseling | Online Therapy in Alaska
4 Activities to Release Anger (Emotion Regulation for Adults)
What Is Anger?
Anger is one of the “big” emotions; by “big” I mean common and well-known.
Inside Out 1 features several leading characters (emotions) leading the control board of a child named Riley. Those feelings include Joy, Sadness, Fear, Disgust, and Anger.
(I adore how Inside Out 2 brought in new emotions and the movie teased additional emotions set to arrive later in life).
What Does Anger Feel Like?
Anger is emotion that can feel overwhelming, defeating, activating, charging; angry emotions can take over. People often describe anger as feeling red, hot, or tense all over.
Feelings represent a response to stimuli; anger arises when people feel threatened, vulnerable, betrayed, hurt, or scared.
How to Deal with Anger
Therapy helps people process anger by identifying anger-inducing situations, internal cues that signal anger is building, how to manage anger adaptively, and exploring where anger “really” stems from.
Anger often signals underlying issues such as low self-worth, fear of rejection, loss of control in a situation, or a reminder of an event from the past.
Anger is a normal human emotion.
Throwing items, causing property damage, yelling at others, becoming physical with others, threatening harm to others, and having difficulty “letting go,” are what we in the mental health business call “unhealthy behaviors.”
If you or someone you know thinks about harming oneself, others, or threatens harm, contact the 988 crisis line, visit your nearest emergency department, seek a support group; always keep yourself or others safe from harm.
It is normal and valid to feel angry throughout life in relationships, home life, work life, driving home, or watching an utterly disappointing finale of a TV series.
It is not normal to release anger onto other people, pets, or walls.
A lot of people are not taught how to express anger in a healthy way.
Seeking information such as this blog is progress towards healthier relationships and well-being; I encourage people struggling with anger or rage to seek counseling services to address deep-rooted causes and cues of anger.
This includes postpartum rage or anger, a common experience among postpartum birthing peoples; learn more Perinatal/Postpartum Mental Health.
4 Activities to Release Anger
These suggestions may not work for everyone and may carry risks.
Only perform activities you are comfortable and capable conducting without risking harm to your body or others.
1. Push Against a Wall
Find a sturdy wall and with your feet firmly planted on the ground about an arms length away, lean forward and perss into the wall; pushing it away.
Anger can be released through tension, which you will see in the next way to release anger.
2. Wring Out a Wet Towel
It does not necessarily have to be a towel or wet, but grab some material (shirt, blanket, sock, rubber dog toy, sticks, foam) and channel anger through the item noticing the tension and constriction.
3. Yell Into the Abyss
If you do not have an abyss nearby, a pillow or folded blanket can work just as well.
Yelling can help release energy by expressing intense emotions and a sensation of high energy in the body.
4. Throw Ice Cubes Into a Tub or Outdoors
The goal is to throw something that will not cause damage or be missed. Ice cubes melt and are unlikely to cause damage while serving as a less destructive means to express anger and address that urge to “throw” items or objects around.
Online Therapist for LGBTQ+ Adults in Anchorage, Fairbanks, Juneau
About the Author
Hello, my name is Nicole Zegiestowsky, M.S. (she/her) and I am a pre-licensed virtual therapist in Alaska under the supervision of Psychologist Dr. Ekstrom (#125200, #196093).
I provide individual and group therapy to adult Alaskans using a trauma-informed strengths-based approach drawing the most from Acceptance and Commitment Therapy (ACT) and Cognitive Behavioral Therapy (CBT).
I am an LGBTQ+ and ADHD/Autism affirming provider.
My free time is most enjoyable when I can spend it gardening, hiking, camping, paddling, or baking.
Learn more about the online counseling services I provide through Stellar Insight Counseling.