How to Quickly Let Go of Anger

Here’s a tool that can help you release bottled up anger in these difficult times. It’s a writing exercise, and the idea is to express your anger fully — with the purpose of letting it go.

Writing on paper works better than using a computer, but the latter will work. Choose something that you’re angry about and express it fully — no holding back — using words that only you would use (including expletives). Don’t be polite. You’re not going to share what you have written with anyone, so don’t worry about it being seen or you being judged or hurting anyone. Plan to rip up the pages or delete the computer file and throw it away when you are finished. Write exactly what you want to say, expressing it exactly as you feel. Write as many pages as are necessary to release all of your anger. If you’ve written several pages and you’re still feeling even slightly angry, then you haven’t finished. Write until you’ve released every ounce of anger within your being.

Do this with each matter that you’re angry about. There are many benefits.

First, you will feel relieved not to carry around the anger anymore. It takes a lot of energy to hold onto bad feelings. Second, once the emotional charge is removed, your mind will become clear, allowing you to see things more clearly. That way you can reframe the matter constructively so you can take any action, if necessary.

Keep in mind that if someone has hurt you that they may have been coming from a place of their own pain. Still, you don’t have to like what they’ve done. Forgiveness can’t be forced or hurried, but look to forgive them when you can. You will feel more peaceful if you can let go of the experience altogether. Some spiritual teachings say that sincere, heart-felt forgiveness can forgive one’s own karma.

Now more than ever, it is crucial to let go of anger as a source of stress. Please contact me if you have any questions about this exercise or if you wish to receive assistance. Stay safe and be well.

Marlene Veltre is the author of the health book, The Simple Seven, and the creator of The Method, a tool for stress management and emotional healing. Learn more at TheSimpleSeven.com.