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How to release pent up anger

By Michelle Liew Tsui-Lin


Managing anger

“Bitterness is like cancer. It eats upon the host. But anger is like fire. It burns it all clean.”

― Maya Angelou

The great poetess described the quality of anger very accurately in these few words. It is not a pleasant emotion to experience and can destroy. When channeled and released, it makes room for positivity.

Indeed, anger should be stemmed and channeled to enable positive outcomes.

We keep anger in check by acknowledging our triggers and directing it towards new and positive outcomes. In this sense, it can signal a fresh start borne out of negativity.


Common triggers of anger

What usually makes us angry? Some common triggers are apt to make us lose our cool. When we understand these triggers, we are in a better position to release anger channel it towards better ways.

  • Unfairness
  • Being ignored
  • Name calling and insults directed at oneself or loved ones
  • Rumors spread about oneself
  • Being shouted at
  • Excessive noise
  • Bullying, either of self or loved ones
  • Being ridiculed
  • Losing at a game
  • Being wrongly accused

How releasing anger can lead to positive outcomes.

The energy that comes with anger, when redirected and harnessed, can lead to positive outcomes.

Better health

Channeled or released anger can have benefits for health. We all harbor anger and ill-feelings we should not keep within Anger that is not rechanneled or released can put a strain on nervous systems. It can result in headaches and fatigue, causing one to degenerate and age.

Improved relationships with others.

Finding a way to channel anger is important because explosive anger as a result of keeping bottled up emotions causes one to lash out at others. That can potentially spoil relationships with those who are unintended recipients of the verbal torrent of words. These people will not draw closer to you, despite your best intentions.

More positive outcomes in life

Living in negative energy can diminish any positive outcomes in our lives. Anger takes up the space that dreams, aspirations and hopes. We attract what we focus on, we will get more of it. Focusing on anger and negativity only develops more. When we release or channel the anger, we have more space in our subconscious to think about the things we truly want to achieve.

Peace and purpose

Channeling and releasing anger leads to greater peace and purpose. Most of the time, the person we are angry at will be oblivious to it and go on his or her merry way. We forget our own purposes and inner peace and instead focus our energy in wanting to punish the other person. When we have the strength and grace to release that anger, we have greater strength to acknowledge our own mistakes.

Releasing anger provides insight.

When we take a minute to release and look back at our own anger, it provides better insight into ourselves. When we see why we are angry, we become clearer about our own motivations and perhaps. faults.

Release anger to alleviate pain.

Release anger within to free yourself from emotional pain. Anger actually causes emotional hurt and should be channeled. Constantly thinking about negative situations and nurturing angry feelings causes emotional backlash and harm.


Coping with anger

Positive ways to channel anger

Meditation and prayer

Doing this everyday channels anger in a positive way and helps calm the mind. It releases stress and gives you a better outlook on the world.


When you get enough sleep, you might wake up without even noticing that you were angry to begin with.

Bend the fingers.

Bend your fingers instead of your whole fist. A clenched fist might motivate one to strike physically, but slightly bent fingers help to release tension.

Another alternative to this is to bend your fingers around a stress ball. Carry it and squeeze it on the bus or in the subway.

Get active

Taking part in outdoor or community activities releases stress and is good for health.

Take slow, deep breaths.

Deep breaths may not have the same effect as prayer or meditation,but do help to calm a person down.

See a therapist.

Where anger regards issues that cannot take a mere thinking through to solve, a therapist needs to be consulted. The therapist can help by identifying triggers and motivations for anger.

Anger management class

More serious issues with anger will require the help of a class to solve. These should be attended in conjunction with therapy sessions in order to be effective.

Have a good laugh.

Find a funny book or video on Youtube and let it induce laughter from you. As they say, laughter is the best medicine for anger.

Count backwards from 100 to 1 very slowly.

The time taken to do this will calm and allow a person to forget about his anger.

Eat something healthy.

Eat wheat biscuits or anything healthy to relieve stress and make oneself feel so much better.

Talk about it.

Talk about the problem with a friend or relative to release pent up negative energy and stress.


Forgiveness, while good for all parties, is even more beneficial for the self. Lashing out at others only results in backlash on ourselves. Release the pent up anger by forgiving others for their mistakes.


The Etheree

An etheree is a short poem that begins with one syllable in its first line and slowly builds to ten in the tenth line. There are therefore 55 syllables in this poem altogether. Here is an etheree I have composed on releasing anger.




Burning ill

Taking away

All negative seeds

Wicked growth that bodes ill

So deeply rooted within

Expunging to give a new start

Burning towards a new beginning

One now covered in pure and shining light.



It is important to release pent up anger to make way for positive outcomes. Doing so regularly helps promote healing, makes one whole and ultimately, one's sense of well-being and happiness.

Original work by Michelle Liew Tsui-Lin

All rights reserved



Michelle Liew (author) from Singapore on October 12, 2013:

Thanks, Audrey!

Michelle Liew (author) from Singapore on October 12, 2013:

Thank you, artsandlearning. It does hurt, because of the energy expended and the fact that the person lashing out keeps thinking about it! Thanks for sharing!

Debora Wondercheck from 1518 Brookhollow Drive, Suite 15, Santa Ana, CA, 92705 on October 02, 2013:

Anger, hatred, resentment are all negative emotions that affect no one else but the person who feels them. Although directed at someone else or some situation, it only hurts the person feeling that way. Great hub midget38, very well written.

Audrey Howitt from California on October 02, 2013:

Such a useful article Michelle!

Michelle Liew (author) from Singapore on September 22, 2013:

Thanks Sharan. It is destructive for everyone! Glad to share!

Michelle Liew (author) from Singapore on September 22, 2013:

Thanks, Ebonny!

Michelle Liew (author) from Singapore on September 18, 2013:

I agree, Globetrekkernel. You can choose happiness and peace, and no matter how angry people make us, they can't take this away. Thanks for sharing!

Michelle Liew (author) from Singapore on September 18, 2013:

I agree, Globetrekkernel. You can choose happiness and peace, and no matter how angry people make us, they can't take this away. Thanks for sharing!

Globetrekkermel from CALIFORNIA on September 17, 2013:

I seldom get angry but there had been a time in my life when anger was a way to release tension. I learned later in life ,that anger is not going to get me anywhere.I am at a losing end if i let anger get the better of me. I also learned to be more tolerable and understanding to people by putting my place in their place.This usually diffuses whatever frustrations I have which luckily , are very few and at a minimal level. I refuse to get mad.My personal mantra is: I CAN CHOOSE PEACE RATHER THAN THIS.

Chitrangada Sharan from New Delhi, India on September 16, 2013:

Wonderful hub, with great suggestions and pictures!

Anger is destructive, both for self and others. Therefore it must be released.

Thanks for sharing some useful tips here. Voted up!

Ebonny from UK on September 16, 2013:

I'll be bookmarking this one for future reference. Thanks for sharing and loved the imaged, especially the first one (didn't notice Hitler in there at first glance).

Voted up etc. and sharing.

Michelle Liew (author) from Singapore on September 15, 2013:

Thanks, DDE!

Devika Primić from Dubrovnik, Croatia on September 15, 2013:

Great hub title and so interesting, and to know about a most useful hub to any person

Michelle Liew (author) from Singapore on September 15, 2013:

True, Pamela, which is why we should choose to be happy and not mad...forgive for ourselves! Thanks for sharing!

Michelle Liew (author) from Singapore on September 15, 2013:

Thanks, Suzette! Human society always gets angry over the most trivial of things, only to realize it too late! Thanks for sharing!

Michelle Liew (author) from Singapore on September 15, 2013:

It is important to channel it, Janet, lest we let it control us too! Thanks for sharing!

Michelle Liew (author) from Singapore on September 15, 2013:

Laughter is always the best medicine, Hatter!

Michelle Liew (author) from Singapore on September 15, 2013:

Thanks, Rasma! It is so important to pray for guidance when we are angry!

Michelle Liew (author) from Singapore on September 15, 2013:

That's true, Jackie. Everyone is the way they are because of so many different circumstances and things become easier when we understand what these are. Thanks for sharing!

Michelle Liew (author) from Singapore on September 15, 2013:

They are, Denise! It is always better to know what makes us angry before it takes hold of us!

Michelle Liew (author) from Singapore on September 15, 2013:

Thanks, Nessa!

Michelle Liew (author) from Singapore on September 15, 2013:

Thanks Janine! It is important to channel anger, lest it harms us!

Michelle Liew (author) from Singapore on September 15, 2013:

Hi Bill! Yes, putting life in perspective really helps to stem anger!

Pamela Oglesby from Sunny Florida on September 14, 2013:

I really try not to get angry and if I do, then I pray about it or talk to someone I trust. I know anger releases bad hormones in our bodies, and I have found I am healthier when I am happier. With chronic illnesses being angry just makes them worse, or that is how it works for me. This is a very good, informative article. Thanks.

Suzette Walker from Taos, NM on September 14, 2013:

Really a well-presented article on anger and managing it. You give some great suggestions and advice and I have to concur with this. Our society seems to have such a problem with anger. Your photos are fabulous and add so much to the article. Thanks for sharing this with us. Voted up and shared!

Janet Giessl from Georgia country on September 14, 2013:

Very useful and interesting hub on anger. Fortunately, I'm a person that can get rid of anger quickly. It's very important to channel your negative feelings like you mentioned in your hub. You have found very good tips for releasing anger. Thank you for sharing this.

Martin Kloess from San Francisco on September 14, 2013:

Thank you for this. It's funny since I can't walk or talk anymore, I no longer get angry. I just laugh

Gypsy Rose Lee from Daytona Beach, Florida on September 14, 2013:

Voted up and interesting. Anger is a kind of negative emotion which should have a good outlet. I usually pray for guidance, think things over and let my anger go. Passing this on.

Jackie Lynnley from the beautiful south on September 13, 2013:

I got rid of my anger at a very young age just realizing everyone is the way they are for a reason. It may not be right but it is their problem and not ours and anger surely hurts as anyone who feels it well knows. Great info. Hope people listen. ^

Denise W Anderson from Bismarck, North Dakota on September 13, 2013:

You are right, pent up emotions can be destructive to both our body and spirit. They lead to drastic action that may cause harm to self or others. It is much better to recognize the triggers and deal with them at their source. For me, it usually comes from being ignored, walked on, or taken advantage of. I have to be careful to tell others how I feel when this happens to avoid the pent up feelings.

Nessa on September 13, 2013:

Very informative article.

Janine Huldie from New York, New York on September 13, 2013:

Michelle, so very helpful for all those times when one is angry and needs a way to channel it. Thank you for sharing and have done the same, as well as voted up tons!

Bill Holland from Olympia, WA on September 13, 2013:

I could have used this when I was younger....now, I rarely get angry as life is in perspective now....when I do get angry I will talk about it or meditate...both work.

Michelle Liew (author) from Singapore on September 13, 2013:

An article on the importance of releasing pent up anger.

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