Acknowledging and Expressing Rage

Rage can feel overwhelming and consuming. Unlike milder forms of irritation, rage is an all-encompassing emotional state that demands attention. It can be triggered by a variety of events: personal violations, witnessing injustice, or even reliving past traumas. While society often frames rage as something to be suppressed or ashamed of, it makes me feel really alive…..acknowledging and expressing rage can be a transformative process. It’s a signal from our deepest self that something important to us is at stake.

Our bodies hold onto emotions

Our bodies hold onto emotions, and by engaging with our physical selves, we can begin to unravel and work through the layers of rage. Here are some ways to process rage through the body:

  1. Recognise the Physical Signs: Start by noticing how rage manifests in your body. Do your muscles tense? Does your heart rate increase? Become aware of these physical cues.
  2. Breath Work: Deep, controlled breathing can help soothe the nervous system and reduce the intensity of rage. Techniques like diaphragmatic breathing can be particularly effective.
  3. Express Through Movement: Physical activity, whether it’s structured exercise, dance, 5 Rhythms or simply going for a vigorous walk, can help channel the energy of rage in a productive way. Movement allows the body to release tension and restores a sense of calm.
  4. Grounding Techniques: Engaging in practices that connect you with the present moment can help dissipate the charge of rage. This might include walking barefoot on the earth, practicing mindfulness, or using tactile objects like stress balls or grounding mats.
  5. Create a Physical Outlet: Sometimes, the energy of rage needs a direct outlet. Activities like punching a pillow, screaming into a pillow, or engaging in a high-intensity workout can provide immediate relief.

The Power of Processed Rage

When processed healthily, rage can be a catalyst for change. It can clarify what is truly important to us, spur us to set boundaries, and motivate us to take action against injustice. By learning to listen to and work through rage, we honor our deepest truths and embrace our full range of emotions as a source of strength and wisdom.