8 Healthy Ways to Release Anger and Frustration (Without Hurting Yourself or Others)
Estimated Reading Time: 5 minutes
Because your emotions are valid… and they deserve a safe way to move.
Let’s be real, anger gets a bad reputation.
We’re often taught that it’s something to suppress, avoid, or feel ashamed of. But the truth is: anger is just energy. It’s an inner signal that something feels off, crossed, or out of alignment.
And while it’s not always comfortable, anger isn’t wrong. It becomes harmful only when it doesn’t have a healthy place to go.
If you’ve ever:
Exploded at someone and regretted it later
Turned anger inward and felt heavy, tense, or self-critical
Numbed it with food, screens, or busyness
Or tried to “stay positive” while secretly seething inside...
You’re not alone.
This blog is here to help you explore 8 safe, empowering ways to release anger, so you can process what you’re feeling without harming yourself, others, or your relationships.
Whether your anger is fiery and explosive or quiet and simmering, you’ll find something here to help you let it move, not stay stuck.
1. Shake it Out
One of the fastest ways to shift intense energy is to move your body. Literally shake.
Stand up.
Start with your hands, arms, and feet.
Let your whole body release the tension.
Put on music if you want.
It may feel silly at first, but your body knows how to discharge stress when you let it. Shaking helps release adrenaline and cortisol, grounding your nervous system without needing to “talk it out.”
2. Scream Into a Pillow (or the Air)
Sometimes you just need to let it OUT.
Grab a pillow. Scream into it. Let your voice carry the frustration out of your system.
Or head to your car or a safe outdoor space and yell.
No filter. No judgment.
Sound is energy. Releasing it vocally is deeply cathartic and incredibly human.
3. Write a Rage Letter (and Burn It Safely)
Grab a pen and write everything you're feeling. No editing. No spiritual bypassing.
Let it be raw, honest, messy, unfiltered.
Swear if you need to. Cry if you need to.
Then (safely) burn it, tear it up, or bury it.
This practice helps your mind and heart release the emotional charge without directing it at someone else.
4. Hit Something (Safely)
Use a pillow, mattress, or punching bag. Let yourself physically move the emotion, not to cause harm, but to find relief.
This works especially well for anger that feels stuck in the body, like tension in your shoulders, jaw, fists, or chest.
Tip: Set a timer for 2–3 minutes, then pause and breathe. Notice how much more space you feel.
5. Go for a Rage Walk or Run
Feeling like you’re about to explode? Channel that fire into your feet.
Go outside. Walk fast. Run. Stomp. Sweat.
Let each step be a release. Say (or shout) what’s on your heart as you move.
This is especially powerful for anger that feels powerless, movement reminds you that you can move energy and shift your state.
6. Use Breathwork to Move the Charge
When anger feels overwhelming, a few minutes of active breathwork can bring you back into regulation.
Try this simple 3-part cycle:
Inhale through your nose
Exhale through your mouth
Repeat in a steady rhythm for 1–3 minutes
You can also try a longer guided breathwork session, or book an Emotional Clearing Session to help move what’s underneath the surface.
7. Get in Water
Take a cold shower. Soak in a hot bath. Swim in a lake.
Water helps transmute energy and can be deeply grounding when emotions feel too big.
As you step into the water, imagine it washing away the anger. Let it soothe and hold you. Let it cleanse the emotion from your nervous system.
8. Let Yourself Feel the Root of It
Under anger, there’s often something more tender:
Hurt
Betrayal
Feeling dismissed or disrespected
Unmet needs
Inner boundaries being crossed
Ask yourself gently:
“What is this anger trying to protect?”
“What am I actually needing right now?”
This is the emotional clearing work we do inside The Spiral and our 1:1 sessions, because behind every intense emotion is a younger part of you who simply wants to feel safe, seen, and supported.
9. You’re Allowed to Feel It
Let’s be clear:
You don’t have to bypass, suppress, or spiritualize your anger.
You don’t need to make it go away instantly.
And you’re not a bad person for feeling this way.
You just need safe tools, compassionate space, and honest self-inquiry.
And if you’re ready for deeper support in clearing stuck emotions, regulating your nervous system, and moving from survival into self-trust, we’re here.
💛 Ready to stop spiraling and start clearing?
Book your free discovery call with our team and let’s explore the next step in your healing.
Your anger has wisdom.
Let’s help you hear it, and then set it free.
