How to Deal With Anger - Self-Help Techniques for Emotional Healing & Growth
- Ruthy Baker
- Jul 13
- 8 min read
Updated: Nov 2
How to deal with anger is a powerful skill to master for emotional freedom.
Anger might not be your favourite guest at the soul party, but sometimes, it’s the loud truth you’ve been avoiding. If you’ve ever felt rage bubble up without knowing what to do with it, this guide offers relief, clarity, and intuitive tools to help you heal.
Whether you suppress it, explode with it, or silently stew, this self-help guide will help you deal with anger in a healthier, more empowering way. No guilt, no shame, just growth.
Why Learning How to Deal With Anger Matters
Anger is a human emotion but what we do with it can either wound us or wake us up. When we feel powerless, misunderstood, or overwhelmed, anger often becomes the messenger of a deeper truth.
But suppressing it, reacting to it, or shaming ourselves for feeling it only causes more chaos. That’s why learning how to deal with anger through self-help practices, mindset rewiring, and energy-based tools is essential for anyone who wants real growth.
Is Anger Always Bad?
Actually... no. Anger can be an activating force, a sign that something isn’t aligned. But when it's your default reaction, it clouds intuition and blocks creativity.
Common anger patterns include:
Snapping when plans change or things feel unfair
Shutting down instead of speaking up
Internalising rage and turning it inward
Feeling guilty for even feeling angry
If any of that feels familiar, this guide is for you.
Understanding Why You Get Angry
Anger often comes from:
Conditioned responses learned in childhood
Feeling unsafe or unheard
Suppressed emotions that weren’t given space
Beliefs like “I’m not allowed to be angry” or “I’ll be rejected if I show emotion”
Start by asking: What emotion lives underneath my anger — fear? grief? rejection? This unlocks the healing.
How to Deal With Anger: Self-Help Techniques That Work
🌀 Breathwork
Slow, intentional breath signals safety to your nervous system. Try box breathing: inhale for 4, hold for 4, exhale for 4, hold for 4. Or the physiological sigh, see here: The Calming Power of the Physiological Sigh: A Simple Way to Prevent Stress Spirals
✍️ Journaling
Release anger by writing what you wish you could say — no filter, no judgement. Burn or tear it up as a ritual release.
🧘 EFT (Tapping Therapy)
Use tapping to process rage physically while rewiring subconscious beliefs. Example setup:
“Even though I feel angry, I honour this emotion and choose to feel safe now.”
For more information on the EFT tapping therapy points see here: https://www.ruthybaker.com/post/fix-your-broken-heart
🌸 Acupressure
Press and hold the karate chop point or collarbone point while breathing deeply to calm emotional surges.
🎧 Sound + Frequency Healing
Use Solfeggio frequencies or binaural beats for emotional regulation — especially frequencies tuned to release fear and anger (396 Hz).
✨ Reframing Anger into Empowerment
You’re allowed to feel angry. You’re allowed to take up space. You’re allowed to choose new reactions.
Try these empowering reframes:
“My anger is showing me where my boundaries are.”
“This feeling isn’t wrong — it’s unprocessed truth.”
“I can let this emotion flow through me, not define me.”
✍️ Journal Prompts to Shift the Energy
What am I truly angry about — and is that anger directed at the right thing?
When was the first time I learned that anger was ‘bad’ or ‘unsafe’?
What message might my anger be trying to deliver?
How would my highest self respond to this situation?
If I were completely safe to feel anything, what emotion would come up underneath the anger?
What new belief can I choose that honours my emotions but supports my growth?
To learn how to start a journaling practice - read my blog: How to Begin a Journaling Practice
Anger is universal — and transformative when handled well. Which self-help technique helps you deal with anger most powerfully? Leave a comment and share your favourite tool: journaling, tapping, screaming into a pillow? I’d love to build a calm-creating toolkit together.
✨ Got a soul sister who bottles up her fire? Don’t let her simmer in silence — share this post and light the way to healing together.
Did you know a like or comment is basically a digital high-five and a warm hug rolled into one?
So, go ahead. Please... 💛
📘 Resource Picks for Anger Healing
👉 Want deeper tools? Here are self-help titles aligned with emotional empowerment:
PSA with a wink: Some of these book links are affiliate — which means if you click and buy, I earn a teeny commission (at zero extra cost to you). It helps keep this blog thriving and the good vibes (plus the herbal tea) flowing. Big love and thank you! 💋✨
If your rage feels like a runaway train, this book hands you the brake — gently but firmly. John Lee introduces the Detour Method, a practical tool to help you redirect explosive emotions into clarity and connection.
This one’s for the woman who’s tired of guilt and shame around her anger. It’s not about suppression — it’s about transformation. Think emotional alchemy, not emotional exile.
✨Wondering if your anger’s trying to teach you something? This book might help you decode its message and channel it into calm, clear action. 👉The Anger Solution by John Lee
“If anger is expressed appropriately, it equals energy, intimacy, and serenity. - John Lee”
This flips the script. Anger isn’t chaos, it’s clarity waiting to be channelled. When expressed with intention, it becomes a bridge, not a bomb.
This is the soul-soothing balm for anyone whose anger feels spiritual, ancestral, or deeply embedded. Thich Nhat Hanh blends Buddhist teachings with practical mindfulness to help you befriend your anger instead of banishing it.
For the intuitive seeker who knows her rage is sacred. This book doesn’t fix you — it walks beside you while you soften, breathe, and reclaim your peace.
✨ Anger doesn’t need to be banished — it needs to be understood. Let this book walk beside you as you reclaim your calm. 👉Anger: Buddhist Wisdom for Cooling the Flames by Thich Nhat Hanh
“If your house is on fire, the most urgent thing to do is to go back and try to put out the fire, not to run after the person you believe to be the arsonist.” - Thich Nhat Hanh
Don’t chase blame - tend to your own flame. Healing starts at home, inside your own breath and body.
This workbook is a compassionate guide for women ready to break the cycle of guilt, suppression, and emotional overload. With a 5-step strategy, it helps you understand the roots of your anger, release shame, and build healthier responses — all without losing your fire.
This one’s for the woman who’s done apologising for her emotions. It’s not about being “less angry” — it’s about being more you, with boundaries, clarity, and soul-led expression. Think healing meets empowerment, with practical tools and real-life stories woven in.
✨ Ready to reclaim your voice and navigate anger with grace? This workbook might be the compassionate guide you didn’t know you needed. 👉 The Anger Management Workbook for Women by Julie Catalano
“The wound made by hurting with fire will heal, but the wound created by harsh words uttered using our tongue leaves an indelible scar. - Julie Catalano”
This one hits deep. Emotional bruises don’t show up on skin, they echo in our nervous system. Healing starts with how we speak to ourselves and others.
💌 If this blog hit you like a truth-bomb wrapped in glitter, chances are your bestie needs it too. Send it her way and start a sacred rage revolution.
✨ Explore the Mindset, Meditate & Manifest Store
Ready to take what you’ve just read to the next level? Discover guided meditations, self-help e-books, manifestation journals, and mindset courses designed to help you align, grow, and thrive.
If you’re craving more grounded self-help, and creative inspiration to support your inner and outer space, then come join my newsletter. I share heartfelt reflections, mindset tips, manifestation tools, and gentle nudges to help you stay aligned with your truth.
You might also be interested learn how your home impacts on how you feel: Neuroaesthetics & the Soulful Space: Why Your Home Isn’t Just Decor — It’s a Healing Tool
And the most important thing you can do? It's breathe... Discover why here: The Calming Power of the Physiological Sigh: A Simple Way to Prevent Stress Spirals
Each month, I share grounded spiritual insights, meditations, EFT tapping sessions, and little nudges to help you manifest from a place of calm clarity. Think of it as soul nourishment, straight to your inbox.
If inner work is calling you, you might also love this blog on My No-Fail Goal Setting Ritual (That Gets Results Fast!)
Want to try a technique from TCM (Traditional Chinese Medicine) for dealing with anger? It's super quick and easy - and just a bit different from the rest. 👉 How to Stop Feeling Angry - Using this Eastern Acupressure Technique
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What do you consider the best way to overcome anger? Share your insights in the comments below and join the Mindset, Meditate & Manifest community by signing up for my newsletter.
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mad all the time lately, dunno why this made me thinkneeded this tbh. gonna try the breathing thing next time i flip