Anger Release Techniques
I think sometimes in my blogs I come across as always being very calm and levelheaded. To bust open that curtain, that is not the truth at all. While I can be calm and levelheaded, I’m also quite fiery. I can have a short fuse sometimes in regard to anger. I try to be as responsible as I can with my anger, which means not throwing it harmfully at others.
I bring this up now because last week, not only was I furious at the injustice of politicians who try to skirt democracy, but also because fear has been, and continues to be, super high in the world, and especially in the United States. And what do most people do when they're afraid? They get angry.
Yes, I teach you how to create from an empowered place, and simultaneously, we’re human so emotions are going to be hot sometimes. You cannot deny them, you have to own them and work through them.
Since anger’s been coming up a lot lately in sessions, and many of you have asked, here are the tools I use to work through/release it:
First, anger itself isn’t bad. You have to get over that notion. It’s how you express it that can be healthy, or incinerating and detrimental.
Maybe you grew up in a household where one parent, or both, were always angry and fighting. Maybe because of that, you either decided to never be angry (which can lead to depression or passive aggressive behavior), or you go full force with yours. If you’re a woman, you may have been taught that it wasn’t ladylike to be angry or that good girls aren’t angry. Any of these scenarios make anger bad and wrong and can lead to health issues if suppressed, or relationship issues if overly expressed in harmful ways.
Before I give techniques, be wise. If your anger is out of control and harmful to yourself or others, get professional help. I’m speaking in this blog to those who want to learn how to responsibly release anger, not those who fear they could do something violent.
That being said, here are some techniques. You may like different ones at different times; find what works best for you. And this is by far not a complete list. I don’t purport to be an expert, just someone who has worked through tons of her own anger and rage.
1: Go into a Rage Bubble.
Personally, this is my favorite technique and one that works brilliantly for me. When I’m angry, I go into rage bubble. Through that technique, I can say and release what I need, in a safe way for all.
I have that technique on my resource page, but here it is as well.
2: Writing It Out:
Writing is another favorite. Whether venting in a journal or writing a hate letter.
~ If you journal it, you can burn the papers after if it’ll give you satisfaction, but it’s not necessary. Sometimes I’ve waited until my journal is full to shred or destroy the energy contained within.
You need to be real and honest with yourself when writing. If you find yourself editing what you want to say, stop. Show yourself the truth. No one else will ever see what you’ve written. This technique is not for re-reading or showing yourself in a good light; it is fully for release.
~ As for the hate letter, this is based on a Lazaris technique:
Write out on a piece of paper all of your hatred and rage towards someone. Handwriting versus typed is important. When you’re done, put the page/pages away for 24 hours. The next day, re-read what you’ve written and add more venom if you need. Get all the ugly, stuck emotions out. If you’re satisfied, skip ahead. If you’ve added more, then wait 24 hours again to re-read. Keep this re-read/add/wait cycle going until you’ve said all there is to say, then burn the pages and release the rage and anger. The key is to write until you’ve fully expelled it all. Every crack and crevice of pain coming up in this moment. It doesn’t mean you won’t need to do another round in the future, it means that for now, you’re complete and ready/willing to let it go.
3: Physical Release:
~ Take a pillow and beat the snot out of your bed/couch while verbally expressing what has you so angry. Release everything pent up in your body. You can go for a run/do strenuous exercise as well, but make sure you also give the anger a voice. The speaking of it is a critical component.
~ Throw a private temper tantrum. Yes, you read that right. We’ve been seeing a lot of public temper tantrums lately, but that’s just a person’s negative ego being in control. To release in a healthy way, means you listen to your, most likely, inner child. Let them say why they’re so mad/triggered. Let them vent by you literally going somewhere private and stomping your feet and silent screaming. Let your inner child have full freedom to vent for a few minutes. Then pull yourself together, come back to being an adult, and handle what’s in front of you from a place of calm empowerment.
I am really good at disappearing into a bathroom if my inner child gets triggered. I do what I told you above, and when I come back to the situation at hand, I speak clearly and with adult wisdom. At some point soon I’ll teach you more in regard to the inner child, but for now, that part of you exists. Give her/him a voice so they don’t control your actions/behavior. (You can journal with them or bring them into a meditation or rage bubble as well to work through childhood issues.)
4: Body Release:
Sometimes that anger is trapped in the body and needs a more physical approach to release it. You can use EFT (or tapping), you can try EMDR, sound healing- anything that you’ll use consistently to work through the places where the rage/anger is stored in your body.
It's smart to hire a practioner who specializes in one of the fields above, especially when the anger is intense. You don’t want to just manage your anger; you want to release the patterns and blocked energy so that you can consciously choose in any moment how to handle the emotions that arise. You want to stay present to your feelings, not become reactive or fall into behaviors from childhood/adolescence.
The key with all of these is to do them consciously without splatting your rage on everyone else.
If you feel yourself getting worked up, stop and leave the room/conversation. If you can’t leave, breathe and focus on your feet. Anger can shoot you out of body, you have to come back in, in present time.
Do not respond by lashing out. Don’t send off that text/email. Write a rough draft of what you really want to say, and then walk away without sending it. Sit with it. BE an adult. Not a reactive, petulant child.
Ask yourself if what you want to say is empowering and needs to be said, or if it’s just the judging, vindictive, cruel part that wishes others harm. Beware the righteous anger that says you have a right to explode your rage at others. That’s pure negative ego and a complete lack of personal responsibility.
Just because you’ve been hurt, doesn’t give you the right to hurt others.
Know the difference between anger that motivates you to better yourself/the world, and anger that is you emotionally throwing up on another.
Also, you have to be willing to look at the root cause of your anger. Maybe it’s feeling a lack of control, or a need to control, or maybe it’s feeling unsafe. You have to be willing to excavate those places and your childhood wounds to really be able to handle it responsibly.
Back to my fury I mentioned in the beginning; I didn’t need to do a huge process around it because I’ve worked with my anger enough that I can move through it quickly. What I did was to take my power back; to disconnect from the fear and rage that gets amped up by the media. I put all of my attention and power into what I do want to see. Into the world I am creating and imagining. I transmuted that anger into positive action, versus sitting in a sense of powerlessness or darkness.
The more you work through your anger, the freer you'll be. The world needs more cooperative calm and less emotional reactivity. In any moment, the choice is yours. Be responsible with your rage to help heal the world.
11/13/2020 07:53:01 am
Thank you Tina. These techniques you listed are all very helpful. I have been overwhelmed with the virus, politics, isolation and finally the dishonesty of my best friend. It has put my normal happy and positive vibe into a tailspin. I appreciate your suggestions and will definitely try them. Thank you, Kris
11/17/2020 09:24:43 pm
Oh Kris, I'm so sorry! It's definitely been an overwhelming time. I truly hope the techniques do help you tremendously. Sending you love and support!!
11/16/2020 08:39:40 pm
Excellent. And a variety to work with. Thank you 🙏🏻
11/17/2020 09:25:28 pm
So glad it was helpful Cynthia! You're very welcome!!
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Me, Tina Germain, just sharing ways to make you the best you can be!