If you give yourself permission to feel and release your anger in a way that doesn’t hurt yourself or others, you’ll have much more life force and energy available for love, creativity, and joy. It’s helpful to actually write out your responses in a journal or on a piece of paper.
Step 1: Get in touch with your anger. Witness your agitated internal dialog or mind chatter and feel the sensations in your body. This very act will allow your feelings to fade. Suppressing or pushing down your anger, on the other hand, simply causes you resentment to grow.
Step 2: Identify the nature of your anger. Who are you angry with? A friend? A spouse or other family member? A co-worker? People are often angry at God for the tragedy, illnesses, and deaths that happen in the world. Or you might be angry at yourself for something you’ve done―or for not doing something you think you should have.
Step 3: Now ask yourself: “What am I anxious or fearful about that causes me to react in anger? What need do I have that isn’t being met and is causing me to feel fearful and angry? How might I act to fulfill that need? (If you’d like to learn effective communication skills for requesting what you need, we recommend Marshall Rosenberg’s book Nonviolent Communication
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Step 4: Take some action to express and release the anger: throw stones at the ocean, use a plastic bat to pound a pillow, dance in a screaming frenzy. Physical activity is an extremely powerful way to let go of anger and stress, and we encourage you to find a regular physical outlet, such as swimming, dancing, yoga, cycling, or even just brisk walking.
-----Deepak Chopra, Anger Release Center
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