As for verbal or written catharsis—a.k.a. venting or rage journaling—this tends to feed your angry thoughts and feelings instead of helping you let them go. Venting can fan the flames of anger by encouraging rumination, Stewart explains. That’s where you’re rehashing how pissed off you are and why—chewing on frustrated or vengeful thoughts over and over.
What to do instead
If unleashing your fury isn’t a thing after all, what does work? It turns out, moving your body, writing or talking about your anger, and channeling your energy can be healthy tools for working with your anger—if used correctly. Here’s what the experts recommend.
1. Instead of rage-running, try gentle movement.
The first step is to regulate your body, Akua K. Boateng, PhD, an individual and couples therapist and founder of Boateng Consulting, tells SELF. “The experience of anger is healthy, but a prolonged state of that hyperarousal is just not good for the body.” It’s also harder to think clearly or take wise action in that state. “We want to calm our bodies and get out of the stress response, so that we can actually do something productive with our anger,” Stewart explains.
So skip the hardcore workout in favor of more low-key forms of movement. Dr. Boateng recommends stretching and foam-rolling (or even massage) to relieve the muscle tightness connected to anger. Dr. Martin likes a short walk in nature. That same review of studies on exercise also found that movement like yoga and playing ball sports significantly decrease anger (along with relaxation strategies, mindfulness, and meditation). Other things to try: grounding exercises, taking a cold shower, EFT tapping, and diaphragmatic breathing. (These are also solid ways to regulate after you lost your cool or couldn’t resist your cathartic moment.)
2. Instead of venting, constructively write or talk about it.
While unchecked ranting isn’t productive, sharing your thoughts and feelings (with your journal or a person) with the intention to process and problem-solve “can be really therapeutic,” Dr. Martin says.
Stewart recommends using journal prompts to explore the roots of your anger (like I am feeling angry because…, What am I afraid of or worried about right now?, or What is this anger teaching me about my values or needs?) or work towards solutions (What do I want to do about this? How do I want to move forward?). Mindful journaling can also help you recognize distorted thought patterns, Stewart says. When you notice black-and-white thinking or catastrophizing, for example—“Everything is totally fucked!”—ask yourself, How true is that statement? What’s the actual evidence here?
Take a similar approach in conversations with friends. “You have to be intentional about asking yourself, ‘Am I doing this as a way of solving the problem or processing my feelings, or am I just trying to unload?’” Dr. Martin says. If you feel like you just have to get something off your chest, give yourself a cutoff, like a minute or two, to prevent too much ruminating. You can even ask your friend to set a timer and hold you to it.
Another underrated form of healthy rage expression that beats venting? Getting creative. Paint, write poetry, make music. (For a simple art therapy session, Stewart recommends choosing a color that represents your anger and drawing or painting with it.) This lets you channel your emotions into what you’re creating, Dr. Boateng says.
3. Instead of “getting your anger out,” channel it into meaningful action.
“Anger alerts you to injustice,” Dr. Martin says. “It also energizes you to confront that injustice.” In other words, your anger is wise—and it’s fuel you can use. Taking small steps to help right the wrong that’s triggering your anger “is a healthy way to address the root of that feeling, versus just sitting with the injustice and letting yourself stew with it,” Stewart explains. (Or screaming expletives or hurling axes into the void.)
Your actions won’t solve the problem, but they will help you reclaim some agency—instead of resigning to the helplessness or hopelessness that can often accompany anger at political or societal forces, Dr. Martin says. “Doing the little things that you can do—or maybe the big things—can be empowering, because it [restores] some balance and makes things feel a little bit more right.”
As for which actions to take, think about what’s in your control and look to your anger for guidance. Dr. Boateng recommends asking yourself, What is my anger telling me about what matters to me? What action is my anger asking me to take?
If you feel voiceless, for example, maybe you’ll want to vocalize your anger at a protest, write or call your representatives, start a Substack, or pen a fiery letter to the editor. If you’re indignant on behalf of vulnerable communities being harmed, like trans people or immigrants, then give your time or money to support them. If you feel powerless, join a local organization advocating for a cause you care about, or donate a dollar every time you get super pissed. “Think about, what are the things I can do?” Dr. Martin says. “And lean into those things, no matter how small.”
Related:
- 10 Ways to Let Go of Anger (Without Ignoring It)
- 3 Things to Do When You’re About to Go Into an Anger Spiral
- 9 Emotional Regulation Tips for Anyone Who’s Struggling Right Now
Get more of SELF’s great mental health advice delivered right to your inbox—for free.
