Let’s Talk About Rage

We've been exploring and processing rage in membership- one of my favorite areas to talk about and excavate. I know that may sound crazy, but there's so much freedom and inner peace on the other side of healing your overt or suppressed anger and rage.

Rage has also been a theme in many sessions lately. I originally wrote about anger release techniques in 2020, but it’s time for a reminder.

The word rage may scare you, but really, rage is simply amplified anger.

Rage and anger themselves aren't bad- it's what you do with them that matters. If you splat them on others, yes, that's harmful and irresponsible. If you own and responsibly process and release them, that's profoundly transformative and healing.

Over the decades, I’ve gotten very good at working with rage; I would say it’s one of my specialties. Rage doesn’t scare me- I can fully own and acknowledge the depth and darkness of my own, thus being able to help others, especially women, with theirs.

When I was in my 20s, I was a method actor. For those who don’t know what that means, it’s a type of acting that pulls from one’s actual feelings, versus using your imagination to inhabit a character.

It’ll come as no surprise that my favorite scenes to do in class were angry, rageful women. It was so cathartic and such a release. I had a safe place to expel and vent all my own pent-up vitriol.

In my 30s, much of that rage got turned inward or held in silence, thus causing physical illnesses like autoimmune issues. If you’re dealing with any autoimmune illnesses, while there are nuances to underlying emotions involved, look at your suppressed rage.

By my late 30s, I knew I had to deal with my backlog and stop taking it out on my poor body. Thus, my deep dive into the healing of it.

One of the first and key components of rage release is that you must be responsible with your anger, as I mentioned above. Which means not screaming it harmfully at others.

You have to own it as yours and not the fault of others. Blame will just keep it stuck and keep you looping in powerlessness. Thus, it’s important to have techniques for those moments when you’re triggered.

Also recognize that below rage is often fear. Fear of loss specifically. Loss of safety, loss of control, loss of personal power, loss of love- loss in all its forms.

There’s your personal rage, and then there’s collective rage- the rage humanity feels.

Female rage is a huge part of this and what’s been coming up consistently in sessions. Rage at the suppressive patriarchal paradigm that is currently being dismantled. Because it’s LOUD as it ends, and many of you are feeling the rage of lifetimes.

Before I teach you 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:


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 detail that technique on my Resources page.


2: Write 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! Be true with yourself. 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.

~ Write a Hate Letter. This is a specific way of releasing your anger etc. and again, it’s detailed on the Resources page.

3: Physical Release:

~ Take a pillow and beat the crap 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 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’m 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, with adult wisdom.

Give your inner child a voice so they don’t control your actions and behavior. (You can journal with them or bring them into a meditation or rage bubble as well to work through childhood issues.)

~Here’s my new favorite physical release: move the energy out of your body through movement or dance.

I was resistant to this at first when I did it in a class, but after so much time spent meditatively or writing my anger, my body needed more. Thus, putting on angry music and moving in whatever way feels cathartic. Think Nine Inch Nails, Rage Against the Machine type music. There’s also a brilliant song by Paris Paloma called, “Labour,” and wow does that song trigger and help me release my collective female rage.

The key is that you give yourself one or two songs max, and then you have a calm song queued up as a wind down. If you let yourself rail indefinitely, you’re indulging the anger versus letting it go.

And if angry music is too much, go softer at first. Check out Deya Dova’s, “Dance of the Seven Sisters.” It’s got a tribal beat that helps with releasing.


Know yourself- which type of release do you most need at any given moment. And even if it’s uncomfortable, can you release it physically too?

Rage isn't the enemy. It isn’t something to fear or be ashamed of. It has something to tell you. Give it a safe place to speak, move it through your body, and then let it go.

Because there’s tremendous freedom and inner peace on the other side of rage.