4 Steps to Ease Anger and Frustration

Anger. It gets to every single one of us.

We all have those moments when frustration bubbles up inside and there’s nothing you want to do more than stomp your feet and huff a little bit. But is that really the best course of action?

Here are some ways to vent that anger and frustration that won’t have you looking like a toddler throwing a tantrum.

Release Anger and Frustration

1. Take it easy and reevaluate the situation.

Few things will catch you off-guard quicker than anger. If something pushes your buttons, you could go from Mary Poppins to the Hulk in seconds.

If you’re in danger of saying or doing something that you’ll regret afterwards, step back and take a deep breath. Consider what’s going on in your life that’s causing you to feel frustrated – maybe write about it. Journaling about how stressful events make you feel can help you avoid the overwhelm of bottling it all up.

2. Find an outlet.

In this case, it’s okay to punch something (like, actually punch something). Pull out that punching bag or grab some pillows and let it all out. Anger is a powerful emotion. Release it in a healthy way. Cry if you need to.

While you’re busy punching out all your frustration, yell a bit and see if you can get down deep to the root of your anger.

Release Anger and Frustration (1)

3. Rebuild and restore.

Once you’ve released the immediate tension, look for ways to restore your mind and spirit to a place of wellness. Is there an artistic activity that makes you feel alive? Is there a special place that brings you calm? How can you sooth your soul and find some restoration?

This looks different for everyone, but some ideas might be to find a creative outlet: paint a landscape, sketch some objects around you, join a dance class. Or, it could be physical: start running distances, join a kickboxing class, get into yoga.

In this phase, you should also seek out loved ones – friends or family – who care for you, understand you, and will listen to you vent a bit. Talk it out with them and maybe get some advice. As the lovely Danielle Crume shared, “Often times, we can learn so much by just hearing ourselves speak.”

4. Re-approach the situation with grace and calm.

Once you’ve stepped back, released your anger and processed its meaning in your life, re-approach the situation with grace and calm. Hold onto that new perspective you’ve gained through this process and do not let the frustration get the better of you.

If an individual has hurt you personally, approach them with that same grace and offer reconciliation. If the frustration was caused by a situation in your life (maybe a challenge at work or some seemingly immovable hurdle) take a look at it again with new eyes. Ask for help; find creative solutions. It will resolve itself in time.

How do you vent? Please share. It might help someone else!


Deborah W
Deborah W14 hours ago

FIND SPACE IN YOUR HEART, not darkened by pride, arrogance, hopelessness, or just plain disinterest. There is a crack in everything, that's how the light gets in -- even if at times only a small glimmer, it counts. We often don't take our own authoritative power over misery, sickness, and evil, for we could do all kinds of things, but don't. Not unwillingness, not even lack of imagination ... often the poor idea we have of our own influence, of our own weight and authority that hinders us.
At stake is the shared ownership of every human's dignity whose defense and promotion we share ... and to whom the men and women at every moment of history are strictly and responsibly in debt. Food for thought, when looked at this way ...

Dennis Hall
Dennis Hall23 hours ago

And WAIT at least 15 minutes before re-engaging with the person who may have upset you -- one will FEEL calm after 5 minutes, but one's body has not fully calmed down so a little trigger will return you to being fully upset.

Danuta W
Danuta Wyesterday

Thank you for sharing

Peggy B
Peggy Byesterday


Anne F
Anne F2 days ago

Good tips about finding mindfulness after rage.

Ellie M
Ellie M2 days ago


Ellie M
Ellie M2 days ago


Sonia Minwer Barakat Requ
Sonia M2 days ago

Thanks for sharing

Christine D
Christine D2 days ago

I rarely get angry these days but if I do, I perform a few "rounds" of EFT or tapping and it calms me right down. Deep breathing is also great.

Marija M
Marija M3 days ago

I like Beverly`s comment...