6 Healthy Ways to Express Your Anger Without Relying on Alcohol.

Being angry is a natural part of life and it’s nothing to be ashamed of. However, if your anger is driving you to drink, you need to find alternative ways to cope.

Masking your anger with alcohol or tucking it away beneath your cool outward appearance may seem like the easiest solution, but studies show pent-up anger will make you sick — both physically and mentally.

Allowing yourself to feel your anger and express it is healthy and good for you, and there are several effective ways to do it. So instead of reaching for the bottle next time you feel yourself seething, try one of these six healthy ways of expressing your anger.
1. Take up kickboxing.
Kickboxing is a very physical activity, which could help you release some of those overwhelming feelings of anger. Alternatively, any physical activity that involves hitting a ball is a great way to release physical and emotional tension caused by anger, while also reducing feelings of anxiety and depression. Other options could include tennis, baseball, or volleyball.
2. Talk about it.
Even if you don’t feel like talking in the moment, letting your anger out verbally can help you work through the outward anger and then peel back the layers of your emotions to get to the root of the issue. For example, maybe you’re angry because you feel neglected or ignored. Maybe you are frustrated with your spouse’s lack of love. Or maybe your anger stems from confusion or shame about your own life. Talking it out (whether with a therapist or a close friend) can be a valuable way to work through your anger as well as other emotions too.
3. Write about it.
Like talking about your anger, writing about it in a journal or a personal blog can be a very productive way to express your emotions. It allows you to rid yourself of those feelings by physically getting them out onto paper, while also giving you an opportunity to feel those emotions to the fullest. Your journal or blog doesn’t have to be public either. You could just use it as a personal outlet for your daily thoughts, emotions, and feelings.
4. Go for a run.
Running is another therapeutic physical activity that may help you cope with feelings of anger without relying on alcohol to numb them. Not only does physical exercise like running release endorphins in the body, making you feel happier and more energetic, but it also gives you time away from the person or source of your anger to clear your mind. For instance, if you get into a heated argument with your spouse, consider stopping the conversation and going for a quick run to clear your head and think about how you want to respond. This will prevent you from responding in anger.
5. Listen to music or create your own.
Listening to music or playing an instrument have profound effects on your mood. It can also help you acknowledge and process difficult or negative emotions like anger. Physically, studies also show that music reduces agitation, anxiety, and muscle tension, and encourages relaxation. If you’re angry, listening to your favorite song might lift your spirits. Or, singing along to song lyrics that portray your mood and feelings can be a good outlet. Playing an instrument has a similar effect, regardless of the type of instrument.
6. Scream it out in your car.
When all else fails, you just have to let it out. Screaming at the top of your lungs can be a great way to relieve all that tension and let your anger out. Understandably, you can’t always just scream at work or in public places, but your car can be a safe haven when you need it most. Even if you’re just parked in your garage or a parking lot, having a private space to let it out that is far away from the prying ears of nosy neighbors, co-workers, or loved ones can be a lifesaver.

If you find yourself also retreating to a bottle of alcohol, despite trying other methods of anger management, you might have a serious drinking problem that needs to be addressed. Talk to your doctor about your drinking habits and get professional help if you need it.

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