Navigating Anger: How to Process and Transform It into Power

We don’t talk about anger enough—at least not in a way that truly helps us move through it. There’s this underlying assumption that anger is bad and you shouldn’t get angry. But anger is a natural emotional response to injustice, pain, and crossed boundaries. The key isn’t suppressing it—it’s learning how to channel it in a way that doesn’t harm you or those around you.

"I had this uncontrollable rage inside me—like a Hulk waiting to tear out of me at any moment."

I remember watching an interview with Jay Shetty, Oprah Winfrey, and a trauma expert. Someone from the audience asked how to deal with anger when you’ve been through a really challenging experience and just can’t seem to shift it. And you know what? The experts didn’t have an answer. That hit me hard because I was deep in my own battle with anger at the time. I felt like I had this uncontrollable rage inside me—like a Hulk waiting to tear out of me at any moment. It was overwhelming.

"Random intrusive memories would pop up, and suddenly, that anger would flare up again."

I’d gone through a tough emotional experience, and even though I was physically out of it, my mind wasn’t. Random intrusive memories would pop up and suddenly, that anger would flare up again. I knew I had to find a way to release it without harming myself or others.

How I Moved Through My Anger

If you’re carrying anger right now, know this: it’s energy. And energy needs to move. Otherwise, it gets stuck, and that’s when it starts turning inward—into resentment, self-destruction, or even illness. Here are some techniques that helped me release and process my rage in a way that was actually healing:

1. Creativity as a Channel for Anger

During that time, I ended up creating an entire home workout program. Not because I set out to but because I needed an outlet. Music, movement, and creativity became my therapy. Whether it’s painting, writing, playing an instrument, or creating something new, putting that energy into something productive helps transmute it into power.

2. Exercise: Let Your Limbs Move

Anger activates your nervous system—it sends energy rushing to your limbs, preparing you for a fight-or-flight response. That’s why movement is one of the best ways to release it. Boxing, running, martial arts, dancing, stomping your feet to music—anything that gets your body moving will help shift that energy. I highly recommend trying ecstatic dance or even just stomping your feet to tribal beats outdoors. It’s primal. It works.

3. Writing: Let It Out On Paper

At one point, I grabbed a notebook and started writing: "I’m angry because…" and just let it all flow out. No filters. No judgment. Halfway through, I felt this tightness move from my chest to my jaw. That’s when I realised—anger often gets stored in our jaw because it’s where we hold back words we never got to say. If you feel tension there, massage and tap the area gently, then move on to the next point.

4. Vocal Release: Scream, Sing, or Shout It Out

If you’ve ever clenched your jaw in frustration, you know what I mean—anger gets trapped there. One of the best ways to release it? Find a place in nature where you can scream, sing, or shout without disturbing anyone. The sound vibration helps move that stuck energy out of your body. If you can’t scream, even humming deeply can help.

5. Somatic Release: The Hand-Blow Technique

If you’re in a space where you can’t make noise, here’s a powerful technique: Cup your hands over your mouth, blow into them forcefully, and shake your body as you do it. This helps move the energy up and out of your system—great for office bathroom breaks!

Turning Anger into Wisdom

Processing anger isn’t just about releasing it—it’s about understanding it. Ask yourself: What boundary was crossed? What is my anger trying to tell me? Because when you take the time to work through these emotions, they don’t just disappear—they transform into wisdom. And wisdom? That stays with you forever.

"What boundary was crossed? What is my anger trying to tell me?"

If you’re ready to go deeper into your emotional healing journey, I cover these techniques and more in my online course. It’s designed to help you process stuck emotions, reclaim your power, and move forward with clarity.

Click here to learn more about the course and take your first step toward transformation.