12 Alternatives to Anger Outbursts

The monstrous beast of anger is not a force that can always be avoided. After all, we’re only human, and anger is a natural emotion. A lot of us bottle anger up until we head straight into a breakdown when it all comes crashing down. Others resort to fits of outrage and violent behavior. Both of these methods are unhealthy. They will not only damage our relationships around us, but also our heart and souls within – killing our immune systems and destroying our psychological health.

Anger is sometimes unavoidable, but the consequences of this emotion are avoidable. We each have the ability to release this anger in healthy, purifying ways. But it’s up to us to make the decision to react in a different way that our norm. It’s up to us to choose to make a healthy escape versus exploding or bottling. So how can we relieve the tension of anger and frustration without causing harm? Check out these ideas:

1 – Exercise.

Not only does exercise enhance the mood, but physical exertion utilizes those pesky stress hormones we build up as anger takes over our bodies. It doesn’t have to be an extensive, complicated workout. Sprinting or jogging mixed in with walking for fifteen minutes around a local track can significantly relieve the pressure rising within the angry human.

salt and pepper miniature schnauzer running on wet sand
Photo by Pixabay on Pexels.com

Fifteen minutes – we all can spare fifteen minutes right? Especially if it means avoiding a potential breakdown.

2 – Scream.

Go to a secluded area or find a pillow to smash against the mouth – and let out a massive, intense, SCREAM. Scream as long and as loud as the vocal chords can handle. Feel the anger intensify and then slowly release its grip on the body as the noise leaves the lungs.

nature summer yellow animal
Photo by Pixabay on Pexels.com

It might sound crazy, but it works. Go somewhere and let it out. We could all use a good scream from time to time.

3 – Write it out.

Journaling isn’t for everyone, but for some, it can be a life saver. Find a pen and some paper and let the feelings flow from the brain down to the sheet. It’s okay to cry, breathe heavily, and even tense our muscles as we write. But after jotting down the frustrating events and expressing the way we feel, everything will soon relax.

pen writing notes studying
Photo by Tookapic on Pexels.com

Crumple up the pages, shred them, or keep them in a safe place – whatever works best to take care of the tension.

4 – Hit something (not someone).  Find a local community baseball field or hitting cages and hit the hell out of a few baseballs. See if there’s a gym close by with a heavy bag to punch. Or simply throw a few powerful fists at an invisible man. Feel the anger leave your system with each powerful punch or hit.

person holding baseball bat
Photo by Mandie Sorren on Pexels.com

5 – Squeeze.

Stress balls exist for a reason – because it can actually help to forcefully squeeze a squishy ball until the blood leaves the hand. Grab a stress ball and keep it on hand for those difficult moments. When the anger starts to rise, pull that little ball out and give it a nice squeeze.

6 – Throw something. 

This is just another form of “letting it out” and releasing that built up physical tension. Go  find a gravel road and throw some rocks. Find a racquetball court and throw the ball at the wall a hundred times.

athlete ball blurred background close up
Photo by rawpixel.com on Pexels.com

7 – Draw a picture of the person or people you’re angry at – and then shred it.

I think this is a great point to end on. Anger is inevitable but our responses to anger are our own choice. It’s easier said than done and requires practice. Next time you find yourself seething, try one of these methods to protect yourself. Have a wonderful day and take care of yourself.


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