As for verbal or written catharsis—a.k.a. venting or rage journaling—this tends to feed your angry thoughts and feelings instead of helping you let them go. Venting can fan the flames of anger by encouraging rumination, Stewart explains. That’s where you’re rehashing how pissed off you are and why—chewing on frustrated or vengeful thoughts over and over.
The truth is, sure—the odd primal scream or rage run probably isn’t gonna hurt ya. (And again, might feel so damn good in the moment.) But the goal is to accept, process, and channel your anger instead of ramping it up, Stewart says. On that note…
What to do instead
If unleashing your fury isn’t a thing after all, what does work? It turns out, moving your body, writing or talking about your anger, and channeling your energy can be healthy tools for working with your anger—if used correctly. Here’s what the experts recommend.
1. Instead of rage-running, try gentle movement.
The first step is to regulate your body, Akua K. Boateng, PhD, an individual and couples therapist and founder of Boateng Consulting, tells SELF. “The experience of anger is healthy, but a prolonged state of that hyperarousal is just not good for the body.” It’s also harder to think clearly or take wise action in that state. “We want to calm our bodies and get out of the stress response, so that we can actually do something productive with our anger,” Stewart explains.
So skip the hardcore workout in favor of more low-key forms of movement. Dr. Boateng recommends stretching and foam-rolling (or even massage) to relieve the muscle tightness connected to anger. Dr. Martin likes a short walk in nature. That same review of studies on exercise also found that movement like yoga and playing ball sports significantly decrease anger (along with relaxation strategies, mindfulness, and meditation). Other things to try: grounding exercises, taking a cold shower, EFT tapping, and diaphragmatic breathing. (These are also solid ways to regulate after you lost your cool or couldn’t resist your cathartic moment.)
2. Instead of venting, constructively write or talk about it.
While unchecked ranting isn’t productive, sharing your thoughts and feelings (with your journal or a person) with the intention to process and problem-solve “can be really therapeutic,” Dr. Martin says.
Stewart recommends using journal prompts to explore the roots of your anger (like I am feeling angry because…, What am I afraid of or worried about right now?, or What is this anger teaching me about my values or needs?) or work towards solutions (What do I want to do about this? How do I want to move forward?). Mindful journaling can also help you recognize distorted thought patterns, Stewart says. When you notice black-and-white thinking or catastrophizing, for example—“Everything is totally fucked!”—ask yourself, How true is that statement? What’s the actual evidence here?
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