The Best Way to Release Rage, According to Your Personality Type

We all feel rage occasionally and, when it strikes, it can be intense. Rage triggers the brain’s emotional center (amygdala) while dampening its rational thinking region (prefrontal cortex). This means that when you are enraged, you may act impulsively and say or do things you later regret.

Yup, it can be a bad combination! 

Besides driving you to make terrible heat-of-the-moment decisions, rage can be especially harmful when you allow it to stick around. Just like stress, rage spikes your cortisol levels. This chemical response puts your body on high alert, which is not a sustainable state for long periods of time. In fact, chronic rage can lead to all sorts of negative health effects like heart disease and hypertension.

So, what’s the solution? How do we release our anger in a healthy way that won’t have lasting consequences? While there are many possible rage-releasing options, the best ones will depend on your Enneagram type.

Type Ones: Punch It Out in a Kickboxing Class 

Ones are part of the gut triad of the Enneagram. You are led by your strong intuition, which causes you to have knee-jerk reactions to powerful emotions like rage. Ever heard of the phrase “punching a wall”? That's exactly what you feel like doing when the red mist descends.

The good news for Ones is that your need for control is stronger than your impulses. As a result, you rarely lash out at others or lose your temper. Don’t bite down on your internal rage, though! When steam builds up, let it out in a kickboxing class. Kickboxing is great for Ones because it combines physical movement (good for releasing tension) with the structured and controlled environment that Ones crave. You should gain some clarity on your feelings in a safe space. 

Twos: Let It Flow Out In the Yoga Studio

Twos usually repress their rage because they would rather not admit to themselves that they have it, and they don't want to put anyone else off. Twos want to be liked and loved, so showing the "ugly" emotion of rage is not something they are comfortable with. The result? You may become a Type Two ticking time bomb about to explode!

When someone annoys you to the point of seeing red, head to a yoga class. The deep breathing and stretching in yoga will help you tune into the tension you’re feeling and ground you. Plus, the calming atmosphere will allow you to connect with your feelings without judgment or fear of losing someone's affection.

Threes: Pound It Out in Miles 

When things go south, Threes try to push down their fury because they don’t want others to see them losing control. But when you’re enraged, you’re not feeling like you’ve got things under control. There's already a gap between who you really are and the perception others have of you. If rage is added to this gap, it can be crushing to your self-image.  

To release your anger, strap on your running shoes and hit the road. Set an achievable goal, like running a certain distance in a specific time frame. This will give you something to focus on and give you a feeling of "winning" when you achieve it. Just avoid going for a run with others. This is about you getting yourself in check, not creating another type of competition. 

Fours: Throw It Out Like Paint At a Canvas 

As one of the heart types, Fours  tend to over-identify with their feelings, including rage. That's a heavy weight to carry, and it can feel difficult to let go of this powerful energy. But let go of it you must—otherwise, it may consume you in the form of melancholy, self-pity, or an even stronger anger than you experienced in the first place. 

The key for Fours is to find a creative outlet to express your rage, like splashing paint on a canvas. This activity allows you to tap into your intense emotions and express them in a way that is cathartic and productive. Use the colors that express what’s upsetting you, and don’t worry about the final result. This is about displaying your rage in an artistic way so you can gain some insight into it and let it go.

Fives: Scribble It Out In a Rage Journal 

Fives deal with painful situations by hitting the “eject” button. When you get angry, your first instinct is to isolate yourself from the world so you can reason through your feelings in a rational way. While this can be healthy at times, all you're really doing is kicking the can down the road and not dealing with whatever is bugging you.

Writing a rage journal can help you process your emotions in a more immediate and effective way. When rage strikes, grab a pen and paper and scribble down whatever comes to mind. The key here is not to censor yourself but to let the words flow freely. Once you’re done venting, take some time to read over what you wrote and gain insight into your feelings.

Sixes: Dig It Out in the Garden 

Rage is problematic for Sixes because you have a habit of catastrophizing, and rage can make an already anxious mind spiral out of control. Suddenly, a minor flash of anger because your boss undermined your work can snowball into thoughts of getting fired, losing your home, and ending up homeless (it's just how Sixes tend to think).

When you feel rage, your anger tends to be rooted in fear or anxiety. Mindfulness can help you to center yourself and process your feelings but, rather than sitting still, take your mindfulness practice outside. Get down in the dirt and pull up weeds, or hack away dead branches while you process your anger. The physical exertion combined with the calming effects of being in nature can silence those negative thoughts that are harassing you. 

Sevens: Talk It Out (Ideally to a Four) 

Located in the head triad, Sevens are accustomed to using logic and thinking to help them deal with stressful situations. You’d rather rationalize your feelings away or—even better—distract yourself with exciting experiences so you don’t have to deal with all  that…ugh, sadness.

One of the best ways to process anger is to talk it out with a trusted friend or family member. Sevens can benefit from talking to someone who understands and validates their feelings, who can offer up a different perspective and who, crucially, can get the conversation started when the Seven is lost for words. Fours are able to tap into their own emotions in a way that Sevens can find insightful, so if you have one in your contact list, give them a call.

Eights: Smash It Out By Breaking Something

When something angers an Eight, the response will be immediate. Even among the three gut types, who are all prone to anger, Eights stand out for their quick temper. You're not afraid of your anger—in fact, you embrace it and use it as a source of power.

Eights express their rage outwardly, though, and this can cause problems if you let it out on the wrong target. Instead of jumping into anger and letting it consume you, head to a rage room where you can safely release your feelings by smashing breakable items like old TV sets and glassware. This can provide a sense of catharsis and control, allowing you to let go of the anger and move on in a healthy way.

Nines: Scream It Out to an Angry Song 

Like Eights, Nines are in the gut triad and frequently wrestle with anger. Unlike Eights, they tend to deny their anger because they don’t want to disturb the peace or upset anyone. Rage has to go somewhere, however. Most of the time it will show up in passive-aggressive behavior, which can be difficult for Nines because they're all about avoiding conflict and maintaining harmony.

Instead of bottling up your anger, try to get in touch with it by playing an angry song. Music has a powerful way of helping you safely tune into your feelings, so find a song that speaks to your rage and let it out by screaming along with the lyrics. That way, you won’t blow up out of the blue days later.