What are some ways you let out your anger and rage?

Throwing ice cubes at a concrete wall or ground!!

It’s actually somatic and I used it a lot when in a state of hyperthyroidism. It’s great for when it’s too late, you’re in that rage place. And need something to do. My therapist approves.

Please try or guys it’s honestly so cool

The ice cubes shatter and make you feel like the fucking MAN (even though I’m a woman 🤣)

Exercise gets out built up anger/rage/frustration for me, but meditation stops it from building up in the first place. Listening to music lowers my frustration/rage levels, but making music helps me resolve whatever is causing the frustration/anger for good. Video games release my anxiety, and writing helps me resolve anxiety permanently.

If I'm to the point where I'm about to lose my mind, I either scream in my pillow or scream inside of my car.

Or I type out a pretend "f*** you" letter to whoever or whatever I'm angry with in my notes app.

Lifting weights, cardio, long walks…. The endorphin release helps calm the anger and frustration

Hard exercise... Biking, running and walking until I was ready to collapse. Finding an empty parking lot and screaming in the car. Screaming into pillows. Kept a piece of drywall installed in the basement that I could hit/kick (I am good with drywalling, it's an easy fix, this is in an unfinished laundry room).

Singing along to angry music. Tool, nine inch nails, linkin park..

I did martial arts for 6 years and that mellowed me out a lot. Striking is more cathartic than grappling. 

Gym is less satisfying than martial arts class but it’s more available. 

Sauna and cold plunge pool combo. 

Walks. 

Ranting to friends. 

Usually i would isolate myself , but today i found out that running releases my anger

You can learn to sing

Turn the music up loud and dance. Throw pillows on the floor repeatedly. Rent time at a rage room. Sing, yell, cry out, vocalize intuitively. Do push ups. Write a letter to the persons/things/systems you’re angry at. Make art about it.

Letting out a good scream is an incredible release. I did this recently and was able to calm down quicker.

Go buy breakable items from the thrift store. It’s more cathartic if you like the items. Smash them. Clean it up.

Like everyone said : exercise. I know it’s hard to find the motivation to do it but it does work. It needs to be hard so your mind only focus on it and forgets the problems : it can be weight lifting , running, anything

I push against the wall. I put my feet 2 feet away, flat palms against the wall, and then try and push it over. Rage screaming at the same time helps.. lol.

Punching pillows, ripping up paper into tiny bits, rage scribbling, screaming obscenities when you’re alone in your car. All good options.

Playing beat saber or fruit ninja on the VR.

Splatter paint

Practicing martial arts. And if I'm being honest: violent fantasies. I have an active imagination so when ever I get upset enough with people I imagine... violence. It should go without saying but I've never attacked someone outside of consensual rough housing and sparring. I do not foresee myself becoming a psychopathic murderer as my abusive family have admitted to trying to get me to hit them and even then I maintained control of my impulses. It's just that my imagination needs to vent as much as my body.

Singing along to music that is relatable helps a lot. Not just angry music. Anger often comes from hurt, so find music that speaks to your hurt, and sing along with it also. (I recommend Cry, it speaks to both a little.) I have several playlists, lol

Destruction, but channeled. I used to play a lot of League of Legends. I call it killing pixels.

I know it's tropey, but Yoga helps. Exercise but also meditation. (I never found hard exercise to help me but breathing exercises do.)

I used writing as a crutch for the LONGEST time. I joined various roleplay groups (collaborative writing as a hobby, not Sexy Times). I had a Mary Sue, she had enough power to kick the asses of people who deserved it. It helped. Where's the line between coping and maladaptive daydreaming, though?

Art. There's specific techniques that focus on emotional outletting rather than technical prowess. It's for you, not anyone else, lol. Have a link.

Writing letters to assholes helps. You don't send it tho.

I know it's woo woo shit, but witchcraft draws on powerful psychology as its foundation. Things like, making a ritual out of writing angry shit to these assholes, and burning it by moonlight while encanting a curse on them, while burning mementos that remind you of them... They're not actually cursed, see? But it's a way to put these things behind you, and satisfy some weird part of yourself that wants an audience and attach supernatural importance to it.

I paint

Long walks, cathartic writing, listening to rock, metal, empowering or angry songs and singing along, FPS games, self-advocating, communicating, setting boundaries and directing the anger at the right people, giving myself time and space to rage, talking out loud, to myself and screaming obscenities in a safe space.

DIY rage room: I used a storage unit in our apartment building’s basement and lined it with extra surgical drapes I got from work. I’d recommend tarp or maybe just old sheets… whatever you feel would work best that is also disposable. Go to goodwill and buy all the breakable things your heart desires - china plates with clowns on them, old casserole dishes, ugly lamps no one really wants - and a baseball bat or two. Dress in something that will protect you from flying shards and wear some protective eyewear! Then turn on some angry music and SMASH SOME THINGS!!! 😈 I found this super fun and I spent about $80 altogether. When you’re done, wrap it all up in your tarp and toss it in the trash!

Oh I’d second running! I’m just starting out with it again after not really moving since July.

Knuckle pushups and bag work with boxing wrap, pull-ups outside - all of those with mandatory music in earphones. Giving myself a death stare at the mirror.

Heavy metal and violent video games. Play some slipknot in the background and blow shit up in Ghost Recon; you’ll feel a bit better afterwards.

Metal music. Death metal, nu-metal, and grindcore are particularly helpful for me.

You're supposed to let it out?

I sing. Loudly with the music cranked super loud.

Singing changes your breathing pattern and that can actually help to calm you down. It's also just as liberating as screaming if you pick the right song.

Rahe cleaning is another one. Focusing your anger on some scrubbing or moving heavy things to clean under, behind, around or organize stuff.

Sex or mastrubation can be good. Orgasms expell a great amount of energy and create dopamine.

Going for a walk can be great. I'm not a runner so that's not gonna hapoen; but a good hard, brisk walk can get out a lot of frustration and anger too.

My daughter goes to the gym and works out for her anger and upset.

My son used to lift weights and hit the heavy bag to deal with his anger back in the day.

Basically anything physical is going to help.

I dance. As cliche as it is to say that.

Art mostly. But also cleaning…..

I draw on my body whenever I feel pressured or I have emotions I can't express. I just take a pen and draw whatever on my arms or thighs. It makes my mind calm

Working out is the only thing that helps channel my anger. Long walks or intense cardio/weights. Sometimes meditation helps too.

Drive around in my car on deserted roads and scream it all out.

Making art

Uh... nothing healthy as yet.

honestly I just sink my nails into my skin and do it for a couple seconds. when you let go, you get this weird light headed feeling in your head. I know it’s not good but it really helped me stop being so mad. I’m trying to find a healthier way to go about it. DONT DO THAT THOUGH lmao, I just never learned a healthier way to go about anger.

Gaming.

I love punching my pillow. Doesn't hurt my knuckles. Sometimes I pretend to body slam a big cushion. LOL

I'm internally wired to mitigate fallout, which limits how I feel I can release anger (I won't break things because violence & waste and cleanup and in the past I felt worse; I won't scream or yell at anyone because violence and don't feel I have a place to do so unheard by others, etc etc).

So the only place the anger can go in the moment is to come out as tears. Which makes people think I'm just upset, which makes me angrier, and so I cry even more. I usually take myself out of the situation asap and hide away in my room or car and bawl my eyes out.

Cranking heavy music has always helped me as well. I can feel my seething, roiling anger be sucked away by the music and I don't feel as alone. When I was a teen I would lie on the ground in between 2 speakers (not too loud, dw - fallout mitigation remember), and close my eyes and let it wash over me and be calmed.

I’d take all my glass bottles to the recycling to the center & throw the glass bottles in hard to make them smash. I’m thinking of trying it again. I’ve been screaming in a pillow, car or down the street when the train comes by lol!

Hoping it doesn’t impact them being able to recycle!

Smoking and drinking after work. If I’m very upset then slamming my cupboards while cooking usually helps. Sometimes I’ll even throw a spoon or a fork into the sink but like really hard. It helps a little.

Meditation, long walks, hot baths, mellow calming music, generally seeking peace. Feeding the monster by becoming the monster IE: screaming, yelling, throwing, things, will not bring you peace. Feed your soul, choose peace. May the force be with you my friend.

Fighting games and boomer shooters

Trying to make a fit with someone so i have a reason to go full rage on them (I don’t recommend, just very impulsive)

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gta

Weightlifting, art, and when it gets real bad I scream into a pillow and last week I punched it a bit too lol

Sports, especially contact sports like football and rugby.

I go out into the garden and lift bags of dirt or pull weeds. I don’t always remember this avenue but I try to. It helps my anxiety too.

Karate.

Binge eating

Gaming, especially pvp games.

When I’m full of extra energy I like to move it out. I used to run a ton until I messed up a knee and I won’t go fix it. I feel like I’m wearing myself out like I do my cats.

If I’m not feeling well enough to go outside I try to do something like finally trim my plants, or play with my cats. Playing with pets is soothing to me - they’re so happy, and goofy that it kind of reduces the immediate peak. I call someone up and volunteer to walk their dog even. I don’t know if this is handy but local shelters often really need help socializing and enriching their animals, it’s a great way to interact with animals if you cannot keep one, help them too, and even make friends.

Sometimes I call a friend up and just say I’m feeling awful and ask for help. It’s okay to ask, and it’s okay if you know what you need. Sometimes I ask a friend if I can just talk it out but I don’t need them to give advice - this takes pressure off them too. Sometimes I just want to play some games can they play too, etc.

Sometimes honestly I just let the feeling flow and I’ll cry into a pillow because at the end I feel better. It’s okay to.

Ripping up news paper and angry journaling is my outlet, cheep, easy, and nothing important gets damaged. For me I have to be able to wreck something to let it out lol

Grab a pillow and beat the bed or couch.

Also, any exercise that you want to do work to burn adrenaline if and stabilize mood

boxing. boxing, boxing, boxing. because of financial reasons, i haven't been able to in a few months, but it really helps me. there's a gym chain called rumble that i really like, they use water filled bags instead of sand, which i personally just prefer hitting more :)

I practice karate and play rugby, on top of that I lift weights and run. Writing poetry is helpful too. I’ve had to use a multifaceted approach to cope with mine. But it works

I don't think that ever happens anymore. It's been years since I expressed anger in any way. It's funny cause I used to be angry all the time til few years ago, I'd slam my room's door or kick furniture at most. Now I just suppress it with a smoke or two. But it takes days to do so sometimes. It's just so hard to express emotions when they are so strong, let alone letting it out with actions. But I mean, if I have to choose between suffering in silence or put myself in danger or break something I care for cause I couldn't control myself then I prefer this. There's no in between for me.

PvP video games will always be a classic. It's not one of those spontaneous let-it-out-immediately kind of experiences like some of the other comments, but I usually either get to let it out wailing on some person/people or become angry for a totally different reason because I lost. Kind of like redirecting it.

Something I've found helps is yelling (or quiet yelling, just yelling in a whisper) at the mirror. It can be time consuming, but it helps me get things off my chest.

I write in a journal, which also helps with my anxiety-induced insomnia.

I cry a lot and lately I’ve been doing meditation (the silva method), it’s the only meditation that works for me.