How to Express Anger without Losing Control !!

Anger isn’t a bad emotion. It isn’t wrong to feel angry or frustrated at times. How you express your anger is the important part. If you let loose your anger and lose control, then anger becomes a problem that needs to be dealt with. However, if you express your anger in ways that are acceptable and cathartic rather than detrimental, you can deal with it more effectively. Here are five ways to express anger without losing control.

Exercise – Working out is the ultimate anger reducer. Not only can you vent your frustrations by pounding the pavement or a punching bag, but the endorphins released while exercising helps to elevate your mood and will actually make you feel better from the inside out. Start out with something active and fast moving, like a run or boxing, and then gradually bring yourself down to something that takes more concentration, like weight lifting. Not only will the exercise help to alleviate your body’s angry flight or fight response, it will also help you to stay fit and well, a key component to living a balanced life.  

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Sing –Sometimes, you just have to let it out. Rather than screaming your rage, try singing. Just get in your car and belt out a few of your favorite tunes at high volume. Go for songs that make you happy or remind you that things are not always this bad. Pretty soon you’ll leave the anger and frustration behind and begin thinking about what’s really important.



Create –Anger makes you want to destroy. Fight this by creating. Much of the inventiveness required in creation; painting, sculpting, writing, is a product of passion. When you are angry, you are passionate. Force that passion into the act of creation and go wild. Don’t worry about form or function or perfection, just let loose your feelings on a canvas or page and get lost in the creative process.


Work–Sometimes you just need to forget. Physical labor is great for that. Rake the yard. Do the dishes. Dust the furniture. Whatever you need done, do it. Not only will it keep your body and mind busy, but you will also accomplish something that needed doing.


Vent –Sometimes, you just need to talk about it. If you have a good friend you can talk to, then by all means vent. Rant and rave and pace the floor. Let it all out. A good friend will listen patiently and know you do not mean half the things you say. If you don’t have a good friend, then write it down. Get it all out on paper. Afterwards you can keep it or burn it, whatever works for you, but at least you will have gotten it out of you and the anger will go with it.



Anger isn’t bad in and of itself. What is important is to express your anger in healthy, productive ways. The next time you get angry and frustrated, try one of these techniques to alleviate it and express it in a positive way. Remember to HALT; never let yourself get too hungry, angry, lonely, or tired. That’s when trouble really begins.




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