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5 healthy ways to express that anger and frustration without making the situation worse

Published on:26 February 2020, 10:23am IST
Whether it’s your boss who’s breathing down your neck or your partner who’s inciting ire–try these 5 ways to vent your anger without hurting anyone.
Sonakshi Kohli
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Yelling instead of communicating your feelings is not the healthy thing to do. Image courtesy: Shutterstock

Picture this: A chimney with coal burning inside and absolutely no opening to vent out the steam formed in the process. No points for guessing, it’ll explode!

Just like the way you would in the face of a nervous breakdown if you bottle up your negative feelings and frustration instead of regularly letting it out.

If you’re confused about how to do that and restore your equilibrium and peace of mind–here are five healthy ways to vent out frustration and feel lighter:

1. Be wise and exercise
Nothing works better than a stimulating workout to vent out built-up anger. Credit it to the release of endorphins, aka happy hormones, in the body or simply on the reduction of the stress hormone, cortisol. Working out is definitely the best way to constructively use your anger to your advantage–and become healthier and fitter too! Not to mention, it offers a plethora of other benefits for your mental health.

vent out frustration
Even 15 minutes of a workout can help you express your frustration and anger in a positive manner. Image courtesy: Shutterstock

2. Take a step back and breathe
Whatever the problem that’s frustrating the hell out of you, it’s important to take a step back when you’re at your angriest best.

You see, we all tend to utter the most heart-breaking things in a fit of rage and end up regretting our behaviour later. The regret can further add to the frustration and make the situation worse.

So, the best way is to stop yourself from reacting instantly and taking deep breaths to let out the anger and the negative feelings. Get your calm self back in the scene before you set out to communicate your feelings.

This way, you’d get a healthy argument instead of a fight and the outcome can improve your case instead of making it worse.

3. Have a proper conversation with a friend
Research conducted at the University of Missouri found that while venting feelings to friends via rants and texts, can help you blow off steam–it can also encourage the formation of negative feelings and thought patterns. So what can you do?

Well, instead of venting–share. Have a discussion about your feeling with a trustworthy friend, who you know will guide you in the right direction.

Better still– cool off and talk politely to the person you’re facing a problem with. Communicate the issue to find a solution, not to fight.

4. Pen down your feelings
This one can work wonders if you’re not surrounded by trustworthy people willing to give you a patient hearing. Make that pen and your journal your BFFs, and write down your most honest feelings in your diary.

vent out frustration
Pen down all your negative feelings and anger! Image courtesy: Shutterstock

In fact, you can go back to reading the journal later when you cool down. This will help you realise how your frustration can cloud your better sense of reason and you might just be willing to work on your instant reactions.

5. Be artistic in your approach
We mean, literally artistic. Whether you have an artistic bone in your body or not, grab a blank canvas and splash the colours that express your anger and frustration. We say this because as per a study conducted at Drexel University in the US creating art–at any skill level–can alleviate stress and help you feel lighter and better.

Are there any other methods that you utilise to vent out that frustration and anger? Let us know in the comments below.

Sonakshi Kohli Sonakshi Kohli

Twenty kilos down and struggling to maintain the weight loss by preaching healthy eating, while eating unhealthy every now and then.