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Steps to Release Anger


While anger is a natural human emotion, this response is something that can turn negative quickly if not under control. Years of anger built up from past trauma and let downs can ultimately fuel anger to be out of control at times. If you are faced with out of control anger due to past experiences leaving you feeling bitter and let down, then read on to learn how to release anger in a safe way.


Start Exercising – we know that this is something that is always recommended for nearly any area in life, but exercise on a regular basis can actually work to calm your anger. Think about getting in a good workout or maybe purchase a punching bag, who knows you may be able to use exercise as a means to release anger more than you ever imagined.

Walk Away – when you are immediately full of explosive anger, please walk away from the situation. Learn to have enough control during this angry outburst to walk away before you say or do something you can’t take back. Once you have walked away, do some deep breathing techniques, or perhaps an exercise routine that allows you to find a calmer state of mind.


Jam out to Music – blast your favorite genre of music, you know that beat that you just can’t help but feel happy when listening to it? Have an MP3 player on standby for moments of explosive anger and walk away to that location to hit play. Listen to the beat of the music as your anger slowly defuses and you find yourself feeling much more relaxed.

Attend Therapy – try getting into weekly therapy sessions and discuss past experiences that may be causing your explosive anger responses. When you use therapy to let go of your past, your anger levels quickly fade away because you no longer have these angry memories holding you back.

Use Aromatherapy – having candles lit or diffusers around your home will naturally work to keep your mind at ease. There may be scents that work better for you than others, test various scents out and commit to any that seem to bring on a sense of balance and calm within your life. This step will help you to be more proactive about your anger, than reactive.


Go to Sleep – the key to ensuring your mind is in a stable place so that it won’t allow you to have an explosively angry response to others, is to get some sleep. If you feel sleepiness coming on, don’t feel guilty heading to bed. Sometimes it’s better to sleep off angry thoughts than it is to speak during a heightened emotional state of mind.

There are many ways to release anger; while some tips listed here will work well for you they may not work well for others.  There is no rule book to releasing anger. It’s all about knowing who you are and what your needs are then implementing the strategies that work to suit your best interest – releasing anger.

Let's discuss: How do you deal with your anger? 

Annmarie John
70 Comments
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70 comments:

  1. It is strange how it happens. Anger. I don't remember feeling ANY irritation at other cars until I was older and I'm not saying I have road rage, but man do I get pissed sometimes.
    It's nice to think about releasing that anger in HEALTHY ways.

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    1. Hahahaha Tamara, you and me both. I can honestly say I have road rage and it's because these other drivers suck at driving and we're so awesome at it!

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  2. I don't really have anger issues. It seems the older I get, the more I realize that anger robs people of their joy and I just don't have time to waste my emotions on things I can't control. I do know a few people who need these steps to release their anger. I especially like the one about exercising. Exercising is so good for us in so many different ways.

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    1. It truly does and it seems like you've got a hand on it. Way to go!

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  3. Thanks so much for sharing these tips! Sometimes, we let an anger boil in us until it almost marks us. It's no way to live.

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    1. It really is no way to live and we really can't let anger overcome and take over our lives.

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  4. I do a little of all of these things. It depends on what sounds like the right at that time. Sleeping and walking away are my top two when I do get this way!

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    1. Walking away always seem to work for me. Sleeping is much more difficult to do at the time when I'm truly angry.

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  5. All these ideas are really good ones. Deep breathing yoga is great too. I love the music idea. Music makes everything better.

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    1. Music does seem to make everything better doesn't it? I always think it does.

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  6. Anger certainly does come with a lot of energy and you've given some great ideas of how to expend that energy in a more productive way.

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    1. Thank you for thinking so Tania. How do you get rid of your own anger when it comes?

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  7. Good list of ways to distranct and redirect that anger! When I'm angry and in a heated discussion I hate walking away however I feel like I'd benefit from talking through some stuff in therapy at times haha

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    1. Therapy works wonders and I wouldn't discredit it, I've done some of my best work in therapy.

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  8. These are brilliant tips - walking away is a great one. I often have to use that! I can't go to sleep angry because I grew up being told never to do it, and so I always make peace before bedtime.

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    1. Sometimes walking away might be the best thing you can do for yourself.

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  9. When I feel like I'm about to lose it, I have to stop immediately and breathe. I usually stop whatever I'm doing for at least 30 seconds until the fury has passed.

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    1. That sounds like a great idea. I remember I would count to 20 but sometimes that didn't always work. :)

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  10. Anger can be so negative when you hold it in. I like to walk when I am angry to get out some of that energy.

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    1. Oh it most certainly is negative energy and you surely don't want that in your life.

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  11. These are all great ways to release anger. I like meditation, aromatherapy, music, and just moving!

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    1. Sounds like you're doing the right thing already.

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  12. I think these are definitely some good ways to release anger. Directing that energy into exercise is always a good idea.

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    1. When I get so angry that I want to punch someone, exercising always works for me.

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  13. Some great tips shared! Whenever I'm angry, I go for running and it helps me in calming down!

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    1. Sounds like exercising is your thing too! That's great!

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  14. I like your list, but music would not calm me down and when I'm mad I can't sleep. The first two have always worked for me though.

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    1. Sounds like you know what works and what doesn't.

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  15. These are excellent tips for dealing with anger. Walking away is a super great tip. It definitely gives you time to think.

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    1. Walking away does give you time to calm down and think about what you're angry about. Sometimes it wasn't even worth it.

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  16. Thank you for the tips for dealing with anger. My husband gets angry easier and I think I should show this to him.

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    1. It might help him and he might either appreciate you showing it to him or get angry about it. :)

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  17. Ive definitely felt angry since having my daughter 16 months ago. Not sure if its the hormones, resentment of losing my free time while my husband still has it or what.. i know i need to work on my anger, so thank you for these tips.

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    1. It could be the hormones but if it continues, I would recommend talking to someone about it.

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  18. These are great tips! I use my essential oils all the time to help with my emotions!

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    1. I've actually never used essential oils but I've heard that they do help.

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  19. These are all great tips for release anger with out it turning negative. I usually write things down or talk my self down by asking what is causing me to feel so anger. Aromatherapy is something I really have been thinking about and would really love to try. Thanks for sharing the tips.

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    1. You're very welcome Rebecca. I've personally never tried aromatherapy but have heard it works great.

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  20. Music works well for me. May have to remember those other methods too

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    1. If it works for you then I'll stick with it if I were you.

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  21. Thanks for your tips. I usually will walk away from anything that puts me in a bad mood. Walking helps too!

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    1. Walking does help. Any sort of exercise will usually help with anger.

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  22. Aromotherapy is a great idea to release anger, it is healthy to feel angry but too much of it can be very damaging.

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    1. Too much of anything isn't good for you. :)

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  23. Aromatherapy sounds good! I have tried it but noticed that I need to really concentrate on breathing otherwise my mind starts wondering.

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    1. Yeah you don't need your mind to start wandering. :)

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  24. all the tips here are good, though the sleep part is one i find a bit toff thoughas am not much of a person on and in for the sleep.

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    1. I find it hard to go to sleep when I'm angry but it does help some people.

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  25. Great tips! I am also a fan of aromatherapy when working with emotional upsets. Also music truly does help. Blessings!

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    1. Music works for me and so does exercising and walking away. Do what works for you.

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  26. I always find that going out into nature calms me down massively

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    1. Sounds like you've found a way to relax you, that's great!

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  27. I try my best to walk away and breath a bit, it's hard sometimes but these are all great tips some I use, some I will start to use!

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    1. Do whatever makes you feel better. That's all there is to it really.

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  28. Music is such a powerful tool for anger or any emotion! Great post.

    Love,
    Ivelisse | CarnationDreams.com

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    1. Thank you Ivelisse and thank you for stopping by.

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  29. I am so glad you shared this post. I have always been told that I'm always in that fight or flight mode and it really wreaks havoc on my body. I will have to try aromatherapy soon.

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    1. Try whichever makes you feel better but you do need to calm down a little.

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  30. Anger is an emotion that can really ruin relationships, so it's best to express it without hurting anyone. Most of the time, I find myself doing things that will calm me down before I talk to the person I am angry with. These are some of the things that I normally turn to! Pretty cool!

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    1. It is best to express it without harming anyone or yourself and sounds like you've got a hand on your anger.

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  31. Oh great tips! It's really important to find healthy ways of releasing anger so it doesn't cause further issues.

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    1. That is very true and you want healthy ways vs unhealthy ways.

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  32. These are great tips. Anger can be such an overwhelming emotion.

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    1. Yes it is but you can find ways so that it doesn't overwhelm you.

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  33. I don't really have anger issues however I get frustrated. When I do get frustrated, exercising would greatly help.

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    1. Exercising is a great way to deal with anger, frustration and stress. :)

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  34. Such a great list. I will even go to the gym and work out my anger if I need to. That always seems to help.

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    1. I love going to the gym when I'm upset. Works for me too!

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  35. I have a real anger problem and driving tends to bring out the worse in me. LOL These tips are great, going to the gym and punching out a punching bag always does it for me, so does running.

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    1. Oh you and me both. I hate those drivers who cut you off and then decide to drive slow once they get in front of you. I wish I could punch them instead, but deep breathing and music works for me. :)

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[name=AnnMarie John] [img=https://3.bp.blogspot.com/-X9gUeVik-ZY/WJjwNTOobII/AAAAAAABTJ4/qEhU0n62_AIo-j6-6LA2OFOr44lKCHASwCLcB/s100/AnnMarie%2BJohn%2BHeadshot.JPG] [description=AnnMarie John is a lifestyle blogger, mom of 4, retired army veteran and a huge Disney lover. Formerly from the beautiful island of St. Vincent and the Grenadines in the Caribbean and now living in colorful Colorado, she loves sharing her opinions on everything, crafting and food.] (facebook=http://www.facebook.com/theannmariejohn) (instagram=http://www.instagram.com/theannmariejohn) (twitter=http://www.twitter.com/theannmariejohn) (pinterest=http://www.pinterest.com/theannmariejohn) (email=mailto:annmarie@annmariejohn.com)

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