https://psychcentral.com/blog/how-to-channel-your-anger-into-productive-action#make-a-change
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But after quickly considering why you’re angry, you might realize you’re angry at the situation, not the messenger. This could stop you from raising your voice at someone who simply might be trying to help.
2. Look for what you can change
Sometimes anger can be a catalyst for progress. If your anger stems from repeated frustration with your situation, you can channel your anger into making some changes.
This requires first discovering the source of your anger and then considering what about your situation you can change.
Maybe it’s:
- an unhealthy relationship you need to get out of
- a bad living situation
- a toxic work environment
Take inventory and then consider what’s a realistic first step for a positive change in your life.
3. Identify your emotional triggers
Self-awareness can be incredibly helpful for controlling and channeling your emotions effectively. In a moment of anger, if you can pinpoint why you’re upset, you may be able to learn more about your sore points and emotional catalysts. This can help you prepare for the next time you are in a similar position.
For example, maybe you tend to react to anger when you feel like you’re being criticized. Perhaps there’s a particular criticism that sparks feelings of anger. It might be helpful to consider why that criticism prompts so much anger.
A helpful way to discover these triggers is to journal when you feel angry. Another option is to pause and take a few deep breaths when you feel anger coming on. As you’re breathing, try to take a moment or two to consider the source of your anger.
Maybe you have unresolved insecurities to work through. Or maybe your partner, parent, or whoever is commenting needs a friendly reminder that you don’t like discussing that topic.
A little bit of self-awareness about your emotional spurs can help lead to healthier communication with loved ones or colleagues.
It can also help point to emotions or insecurities you’ve been subconsciously suppressing. If this is the case, and you tend to resort to anger, you may want to speak with a mental health counselor or learn more about ways to manage your emotions.
4. Use anger for boundary setting
Gaining personal insight is a key part of self-improvement. Anger contributes by helping you discover your values and priorities. When someone ignores your values, the anger you feel tells you how important those values are to you.
Instead of staying angry, try setting boundaries. If you find that a person is continuously ignoring your values and needs, and you are continuously feeling angry because of them, this may be a sign that it’s time to distance yourself from that person.
5. Become motivated
Anger can be highly motivating. What if someone in your life suggests you’re not capable of acquiring your dream job? Allow the doubt other people may have about you to fuel your fire. You know your worth and your abilities, and soon others will, too.
6. Develop perspective
When you find yourself feeling angry, try to take a moment to pause and ask yourself, “Will this matter in a year?” Weighing whether something is worth your time and energy is an important skill, which anger can help you learn.
7. Improve your fitness
Having to wait for your spin class in 3 days might not help you regulate the anger you feel today. But a treadmill in your basement, a flight of stairs, or even a set of hand weights can help you immediately channel anger into power that can increase your fitness.
Exercise is a good way to release anger. The controlled breathing required might help restore a feeling of calm is a bonus. Channeling your anger into fitness, therefore, can be beneficial for your physical and mental health.
8. Channel your energy
Research from 2020 links anger to the neurotransmitter norepinephrine, which helps your fight, flight, or freeze nervous system response. This means anger is energizing.
You can sit and seethe or work off your anger in a positive way. Rather than trying to remain calm, you could use your energy for tasks like cleaning, cutting the grass, or anything that requires physical involvement.
Next steps
Anger is an important human emotion. But it often requires some practice to channel as a motivational tool and positive force. Without practice, you may be more likely to lash out when you feel angry or try to suppress the emotion entirely.
If you experience anger regularly, it may help while you’re calm to plan positive channeling strategies. This is so you’re prepared for the next time you feel escalated.
Also, if you’re interested in more ideas from an anger management professional, try the APA’s psychologist locator tool to find an expert near you.
Looking for a therapist but unsure where to start? Psych Central’s How to Find Mental Health Support resource can help.
Last medically reviewed on April 18, 2022