Channel your anger through exercise

Content

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Method 1 of 2: Training to release anger
Method 2 of 2: Try different exercises
Warnings

Whether someone has made you angry, you're angry with yourself, or you're just having a bad day, one of the best ways to channel your angry energy in a healthy way is through exercise. That angry energy can build up in your system, and exercising is an effective way to channel your anger into movement that makes you sweat, release endorphins, and make you feel better (as well as make you look healthier. If you want to target anger through exercise, there are some that are particularly suitable for that.

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Method 1 of 2: Training to release anger

Do cardiovascular or aerobic exercise to release endorphins. Cardiovascular exercise increases your heart rate, and aerobic exercise promotes greater oxygen uptake. They often go hand in hand, and together they tell your body to release endorphins - chemicals that react with your brain to create a positive mental feeling and reduce your pain perception. When you're feeling angry, you can use that energy in a great way to get through a tough cardio / aerobic workout.
- Always check with your doctor before trying any exercises that put a strain on your heart and lungs.
Monitor your heart rate during hard workouts. Since you are angry your heart rate may already be elevated, so when adding cardio to the mix, keep an eye out for yourself for your own safety. Exercising can be really demanding on your cardiovascular system. Measure your heart rate during rest periods to make sure you don't exceed your maximum heart rate.
- To find your maximum heart rate, subtract your age from 220.
Avoid lifting weights when you are angry. When you're really upset, you might think that picking up some heavy weights and doing a few reps would be a great way to get rid of that frustration. But lifting weights while angry and not thinking clearly can be dangerous. Your anger can distract you from the concentration you need in what you're doing, and you could seriously hurt yourself.
- If you're already going to the gym angry, every little frustration can potentially turn into an altercation.
- If you injure yourself, you will probably get even more angry!
Try new exercises to channel your anger. If you need to let off some steam with exercise, it can be a good move to try a workout or take a class you wanted to try but haven't gotten around to yet. Use your frustration to get you to try something new. You can get a great workout, and who knows, you might just discover something new that you really enjoy doing.
- Focus your anger on finishing the workout, not the people in class or the gym.
Listen to music that you enjoy to release your anger. Music increases concentration and lowers your perception of exercise, making you feel that a workout is easier and more fun. The distraction it provides and the extra energy you expend because you can exercise for longer can be a great relief when you feel angry. You can listen to soothing music if it helps you let go of your frustrations, or you can choose to rock to heavy energetic music to get rid of your anger.
Warning: If you exercise outdoors, or in an area with obstacles or risks, make sure you are not listening to music that is so loud that you cannot hear warnings or alarms, otherwise protecting you from danger. This is especially important if you are walking along a road or want to cross a railroad!
Stretch before strenuous exercise, especially if you are angry. You may feel like jumping straight into a workout and skipping the warm-up without stretching first. Your anger can make you too impatient and frustrated to take the time to warm up your muscles and prepare for a tough workout. But if you exercise without stretching and warming up, you can seriously injure yourself, which could mean you won't be able to exercise for a long time while recovering from your injury, which will make you even more angry!
- Use the time it takes to warm up and stretch to focus on your anger and channel it into the workout you're about to do.

Method 2 of 2: Try different exercises

Curb your anger by running. Walking is a very effective technique you can use to channel your anger and frustration. The focus it takes to run and the endorphins your body releases as a result of the exercise will clear your mind of what is frustrating you and make you feel better. Make sure you warm up and stretch before you go for a run!
- Find a nice route to run along. You can increase the benefits of running by running in an area that is calm and free from distractions, such as around a lake or through a quiet part of town.
- Use a treadmill to reduce your anger. A treadmill allows you to run without having to travel to a suitable location, and can be used regardless of the weather.
- Be careful of any oncoming traffic or hazards that may occur along your planned route. Watch out for cars or people while running.
Tip: Buy a good pair of running shoes. Since you're angry anyway, the last thing you need is an uncomfortable feeling. A good pair of running shoes can make your feet comfortable and keep your mind focused on breathing and moving.
Use interval training to find a healthy outlet for your anger. High-intensity interval training (HIIT) is a great way to channel your frustration because you go all out with short intervals. During the intervals you go all out and then take a short period of rest. That means you can harness all your anger and focus it on the hard work moments during the workout.
- Try a tabata workout to focus your frustration. Tabatas include periods of hyper-oriented training followed by a period of rest prior to another period of intense training.
Practice yoga to release your anger. A challenging yoga practice is a great way to use your anger to help you through it. You can be so angry and frustrated that it seems impossible to start yoga. However, going to a class can help you dwell on it so that you can focus on directing your angry energy into each of the movements. It can also help you get the support of the group to help you direct your angry energy.
- Try to take a deep breath to release your anger. Deep breathing is an important part of yoga and can help you channel your anger.
- Do a warrior series to challenge your rage. Warrior poses physically challenge your body and give you a great target to channel your anger towards.
- Take a class in "hot yoga" to sweat out your anger.
- If you don't want to participate in a group class, many yoga studios offer space to use when there are no classes.
Box for your fitness. Boxing and kickboxing are great ways to channel your anger, and conditioning workouts are a great opportunity to focus your angry energy on hitting a heavy punching bag while also burning a lot of calories. These workouts are often challenging, so you can use your anger to get you through the tough part of the workout. Concentrate on your breathing, your technique, and your anger to deliver powerful punches.
- If you are new to boxing, look for a boxing hall near you that offers classes for beginners.
- Use a size chart that uses your weight and the circumference of your dominant hand to find the right boxing gloves for you.
- Use your anger to put momentum and strength behind your punches by visualizing the punching bag as the source of your frustration.
- If you don't want to take a group class, many boxing rooms also offer private training sessions.
Ride a bike to get rid of frustration. Cycling is serious cardiovascular exercise, and you can use your anger to make it less stressful. You can take a ride outside or take a spinning class. When you go out, the extra focus needed to pay attention to what's going on in the outside world can help ease your frustrations. The advantage of a spinning class is that it is led by an instructor who guides you through the ride, so you can concentrate on completing the workout.
- If you go out driving, obey the traffic rules and wear a helmet.