Your palms are sweaty, your heart’s racing, your breath is short. Hello, anger! While it’s a natural response, if you allow it to run away from you, it can cause you huge problems. It’s also unhealthy for you to carry around, according to the APA. The good news is that you can use your anger in a creative, useful way. Here’s how to do just that.
1. Jot down why you’re angry.
Your anger is a fantastic opportunity for you to learn more about yourself and what makes you tick. So, grab a pen and paper and jot down where the anger’s coming from, what triggers it, and how it makes you feel. If traditional journaling isn’t your thing, you could try audio journaling to get the same benefits.
2. Release anger with exercise.
Don’t let anger accumulate inside you and drain your energy. Get it out of your body! Go to a kickboxing class or run around the block. Use your body to release the anger. This is a great way to help you feel more in control of it, and you’ll be squeezing in an exercise session, which is awesome.
3. Write a song, paint, or do something else creative.
According to TED, anger is a powerful force that you can use for creativity. So, when you feel angry about something that happened to you, unleash your anger into writing a song, painting something amazing, or problem-solving an issue. Use that extra energy that’s flooded into your body to get something done!
4. Use the anger to set some boundaries.
If your anger is in response to someone who’s always upsetting you, your anger’s telling you that you need some boundaries, stat! So, use your angry energy to jot down rules that you’ll follow with this person in the future so they don’t bring you down. For example, maybe won’t allow them to visit you on the weekend ’cause they never leave.
5. Let anger fuel your passions.
If you’re feeling angry because people have put you down and made you feel like you’ll never achieve your goals, use that anger as fuel to burn a brighter, stronger fire for your passions! Be motivated by your angry response. The sky’s the limit, so get out there and start chasing your goals.
6. Do some chores.
There’s nothing worse than sitting and seething when angry. It’s a waste of time. Why not use the time productively? Put on some tunes and sweep the floors or do some tidying up around the house. Cleaning up your environment will make you feel calmer. A clean space contributes to a clean mind.
7. Vent about it.
Now’s not the time to splash your anger all over social media. You’ll regret it later. So, pick up the phone and speak to a trusted friend instead who can help you see the bigger picture so you don’t get caught up in your anger. Getting it off your chest will help you calm down in no time.
8. Try to find the humor in it.
Diffusing anger is a great way to be more productive with it. It also teaches your brain to respond to anger in a more positive way in the future. So, try to find something funny about the situation. You might have to call the funny person in your social circle for this, and you might also need some practice, but you know what they say — practice makes perfect!
9. Go for a walk in nature.
Spending time outdoors feeling the sun on your shoulders and listening to the sounds of the outdoors will help you to calm down when you’re angry. As an added bonus, it also helps you to distract yourself so you don’t carry that anger with you for the rest of the day.
10. Turn anger into gratitude.
Anger is sometimes overwhelming, blocking out any other emotion. However, in the middle of an angry response, think about what you’re grateful for. Flip the script on your anger! Instead of following your usual response of being mad all day and taking it out on others, think about what makes you feel grateful so you calm down and focus on something positive.
11. Use anger to help others.
Depending on why you’re angry, you might be able to use your anger to help other people. For example, if you got mugged in your neighborhood, notify others on your local group chat or social media page so you can warn them. Or, if some guy cut you off in traffic, take down his number plate and report him. This can help you feel that you’re not helpless.
12. Do a self-care activity.
Train your brain to see anger as a way to have a short break or do something nice for yourself. Behind your anger could be hurt or sadness, so be compassionate with yourself. A bit of self-care can help you feel good again before you go back to your day.
13. Think about what you want.
Anger can be a great way to realize what you want, so take some time to sit in those uncomfortable yet powerful feelings. Maybe your anger’s telling you to get out of your toxic relationship or to work hard so you can find a better job. Whatever the case, start viewing anger as a wise inner voice.
14. Use anger to help you express yourself.
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If you struggle to express your feelings, your anger could help you out. You can use the energy produced by anger to push you to say what’s on your mind and express your opinions. It’s amazing how, sometimes, anger can totally zap your shyness!
15. Let anger spark a conversation.
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You might think you have to hide your anger from your partner so you don’t engage in conflict. But, anger can be used as a way to start a discussion on a topic that’s making your blood pressure hit the roof. So, express your anger and talk about it so you can work through your issues. Now that’s productive!
