Struggling with Anger?

Emotions often fall into two states: contracted (closed or tense, like anxiety, sadness, or anger) or dilated (open and free, like love, gratitude, or curiosity). Journaling with this lens builds awareness and can help shift you toward more openness and ease.

How to try it:

Divide your journal into two sections: Contracted and Dilated. Under each, create three columns: Thinking, Feeling, Doing. Write what drains or closes you (contracted) and what energizes or opens you (dilated). See an example here.

Box breathing is a simple pattern you can use anytime to reset.

How to do it:

• Close your eyes or soften your gaze.
• Breathe in for a count of 4.
• Hold your breath for a count of 4.
• Breathe out for a count of 4.
• Hold again for a count of 4.
• Repeat as long as it feels good.

Watch Jewel’s Guided Box Breathing Meditation here.

Anger builds up as intense physical energy, and vigorous exercise is one of the most effective ways to release it. Activities like running, jogging, or kickboxing channel that powerful energy into movement, helping to burn off tension and reduce the physical buildup of stress in your body. These high-energy exercises also boost your mood by releasing endorphins, clear your mind, and calm your nervous system. If you can’t do intense exercise, shaking out your hands, arms, and body can still help release tension. Learn more here.

A journal dump is a simple, powerful way to express and release built-up anger. Just write down everything you’re thinking and feeling — freely and without judgment. Let it all out onto the page. This helps you process intense emotions, reduce mental pressure, and gain clarity. And remember, you don’t have to keep it—you can rip it up or throw it away after. It’s about release, not perfection.

Writing a letter to someone who has hurt you can be a powerful way to release anger. Putting those emotions into words can help you understand what’s really going on beneath the surface and create some distance from the intensity of it all. You don’t need to send the letter — we suggest you don’t. Instead, tearing it up afterward can be a symbolic and freeing way to let go and move forward.

When anger feels intense or overwhelming, nature can offer powerful relief. Being outdoors — whether walking, sitting by water, or simply feeling the ground beneath you — helps calm your nervous system and release built-up tension. Nature invites you to slow down, breathe deeper, and shift your focus away from spiraling thoughts. Its stillness creates space to process what you're feeling, so anger can move through you rather than build up inside. Even a few minutes outside can help you feel more centered and in control. Learn more here.

Creativity can be a powerful outlet for anger. Whether it’s painting, writing, singing, dancing, baking or playing an instrument, creative expression helps move the energy of anger out of your body and onto a page, canvas, or into sound. It doesn’t have to look or sound “good”—it just needs to feel real and freeing to you. Try any activity that feels raw, unfiltered, and expressive. Try our Gratitude Journaling Art Class here on Jewel Never Broken.

Anger can bring up feelings of shame and guilt, leading us to harshly judge ourselves for feeling “out of control” or “too much”. This self-criticism adds emotional weight, making it harder to manage anger healthily. Practicing self-compassion — treating yourself with the kindness you’d offer a loved one — creates a safe space to fully feel your emotions. This acceptance helps regulate anger and begin healing without shame or blame. Try Dr. Kristin Neff’s self compassion exercise we recommend here .