The 5 Best Ways to Deal with Anger: Exercise vs. Journaling Showdown

Feeling that familiar heat rise in your chest, heart racing, muscles tensing—anger is a powerful emotion that demands release. Finding the best ways to deal with anger can make the difference between destructive outbursts and healthy emotional management. While some swear by journaling their rage away, others find salvation in breaking a sweat. But which approach truly works better for releasing anger? Let's explore these two popular techniques and discover how they might work for your unique anger style.

Understanding the best ways to deal with anger starts with recognizing that different approaches work for different people—and even for the same person in different situations. The science is clear: both physical activity and mindfulness-based techniques can effectively reduce anger intensity. The key is finding which method resonates with you and matches your anger triggers in various circumstances.

Physical Exercise: One of the Best Ways to Deal with Anger

When anger strikes, your body floods with stress hormones like adrenaline and cortisol, preparing you for action. This is why physical exercise ranks among the best ways to deal with anger—it provides a natural outlet for these chemicals and the energy they produce. Research shows that just 20 minutes of moderate exercise can significantly reduce anger levels by burning off stress hormones and releasing mood-enhancing endorphins.

Different exercise types offer unique benefits for anger management. High-intensity workouts like boxing, sprinting, or HIIT provide immediate catharsis, channeling rage into powerful, controlled movements. These exercises work particularly well for intense, sudden anger flare-ups. Meanwhile, rhythmic activities like running, swimming, or cycling create a meditative effect while still releasing physical tension—perfect for simmering frustration or ongoing irritation.

Exercise proves especially effective as one of the best ways to deal with anger in these scenarios:

• When anger feels physically overwhelming (tight chest, clenched fists)
• After arguments when you need space to process
• For people who naturally process emotions through physical movement
• When you need to break a cycle of rumination

The beauty of using exercise as an anger management tool is its dual benefit—you're simultaneously improving your physical health while managing emotional wellbeing. This creates a positive feedback loop that strengthens your resilience over time.

Alternative Best Ways to Deal with Anger Beyond Exercise

While physical activity offers powerful release, several non-physical techniques rank among the best ways to deal with anger, especially when exercise isn't practical. These approaches focus on interrupting the anger cycle through mental redirection and physiological calming.

Breathing techniques stand out as particularly effective. The 4-7-8 method (inhale for 4 counts, hold for 7, exhale for 8) activates your parasympathetic nervous system, counteracting anger's fight-or-flight response in under two minutes. This makes it ideal for professional settings where you need discrete anger management.

Quick mindfulness practices offer another powerful approach. The STOP technique (Stop, Take a breath, Observe your thoughts and feelings, Proceed mindfully) creates crucial space between feeling anger and acting on it. This works especially well for people who tend to react impulsively when angry.

These alternative best ways to deal with anger excel in these situations:

• During work meetings or public situations
• When anger stems from specific thoughts or assumptions
• For those who process emotions primarily through thinking
• When physical exercise isn't immediately available

What makes these techniques particularly valuable is their accessibility—they require no equipment, minimal time, and can be practiced anywhere without drawing attention. This makes them essential tools in your anger management toolkit.

Creating Your Personal Toolkit of Best Ways to Deal with Anger

The most effective approach to anger management combines multiple techniques tailored to your specific triggers and circumstances. Start by identifying your anger patterns—do you experience quick flashes of intense rage, or slow-building frustration? Does your anger manifest physically or mentally first?

Based on these insights, build a personalized anger management plan that includes both physical and mental techniques. For instance, use quick breathing exercises to manage anger in the moment at work, then schedule a run later to fully process and release residual tension.

Remember that finding the best ways to deal with anger is an ongoing process of discovery. What works during one phase of life might need adjustment during another. The goal isn't perfection but progress—each time you successfully manage anger, you strengthen neural pathways that make future management easier. By thoughtfully combining physical and mental approaches, you'll develop a comprehensive strategy for healthier emotional expression that works specifically for you.