Experts Say Working Out This Way Is An Immediate Mood Boost
From the relentless news cycle to the everyday stress of family obligations, it’s no wonder many of us feel frustrated, angry, and burnt out. But exercise can play a crucial role in relieving all this pent-up anger and stress and regulating your emotions, according to experts.
“Different types of movement can support working through anger in different ways,” says Emily Anhalt, PsyD, psychologist and emotional fitness consultant. More intense physical activities—like running, kickboxing, or even high-intensity dancing—are effective for processing anger because they mimic our natural fight-or-flight instinct, which can allow a discharge of that energy in a helpful way, she says.
But your workout doesn’t have to leave you gasping to help you release rage. Lower intensity activities like yoga, tai chi, or walking—which combine movement with mindfulness—can help process emotions like anger more gently, she says. “So a combination of these two [movement styles] can be really helpful.”
Below, fitness and psychology experts explain why working out your rage works, and how to make the most of your anger-fueled sweat sessions.
Meet the experts: Emily Anhalt, PsyD, is a psychologist, emotional fitness consultant, and cofounder of Coa, a start-up offering emotional fitness classes and therapy. Alexander Rothstein, CSCS, ACSM-EP, is an exercise physiologist and instructor for the exercise science program at New York Institute of Technology.
Why Working Out Your Anger Feels So Therapeutic
“Anger and rage are actually really healthy emotions to experience, and we shouldn’t suppress them,” says Anhalt. By actually using the adrenaline and cortisol your body releases when experiencing anger, you're able to prevent that pent-up energy from making you feel irritable or just not yourself, she says.
Movement, particularly dynamic and repetitive forms of exercise, can be incredibly grounding, says Anhalt.
Physical activity also increases the production of endorphins—your brain’s feel-good chemicals—which can create a sense of calm and well-being. Other hormones, like endocannabinoids, cross the blood-brain barrier and provide a euphoric feeling, says Rothstein. This explains the emotional release or 'high' people often feel after a workout, he says.
Research shows that emotions like anger may even boost exercise performance for some people, especially runners who typically trot along at a slower pace. One 2020 study in Frontiers in Psychology explored how emotions like anger and fear impact aerobic exercise performance and found that anger helped participants run a two-mile time trial faster, proving that rage can be turned into powerful, productive energy.
High-intensity workouts like a sweaty cycling or boxing sesh are not only great for releasing pent-up emotions—they can also help us feel empowered and in-control, says Rothstein. But even going for a walk can help ease depression, anger, and hostility, according to a study published in the Journal of Affective Disorders that evaluated 352 young, healthy participants. The study found that walking between 10 and 60 minutes resulted in emotional benefits for most groups, especially when it came to the release of hostility.
6 Science-Backed Tips For Effectively Working Out Your Rage
If you’re ready to sweat out some frustration, here are some expert-backed strategies to make your workout as effective (and safe) as possible:
1. Intensity matters, but it’s not everything.
You might picture a rage workout as an all-out punching bag session, but it doesn’t always have to be high-intensity. “While activities like boxing, running, or HIIT can feel cathartic, lower-intensity options like yoga or a brisk walk can also help you process emotions," says Anhalt.
Moderate levels of intensity tend to lead to more positive emotional experiences post-workout, says Rothstein. But high-intensity bouts can also be effective, as long as you don't overexert yourself, which could leave you feeling worse after, he says.
A 2019 study in Frontiers in Psychology found that combining moderate aerobic exercise with mindfulness practices, like yoga, can improve emotion regulation. Over eight weeks, participants who followed this mind-body program saw improvements in mindfulness, emotion regulation, and aerobic fitness. The study also showed that aerobic fitness played a key role in these emotional benefits, with mindfulness boosting the connection between fitness and emotional regulation.
2. Get your heart rate up, but don’t overdo it.
One study published in Cognition and Emotion showed that just 30 minutes of jogging significantly reduced sadness and improved emotional regulation compared to stretching. Researchers divided 80 participants into two groups: one jogged for 30 minutes, while the other stretched. Before and after the activity, participants rated their emotional states and completed a questionnaire to assess their ability to regulate emotions. The results showed that the jogging group was better at managing their emotions, reporting less sadness and more control over their emotions compared to the stretching group, which suggests aerobic exercise may help manage emotional responses.
Aim for a moderate to vigorous intensity aerobic exercise, but be mindful not to push yourself to the point of exhaustion. Remember, the goal is to release energy and feel better, not to overtrain.
3. Do activities that you’re already familiar with.
“I usually consider a rage workout a little bit synonymous with chaotic … We want to have a big release of energy, but that also might mean that it's more dangerous, especially if it's exercises or movements that are new to you,” says Rothstein. It’s best to stick with activities you already know well and can perform safely to avoid frustration or injury, he says.
4. Set a time limit.
A rage workout doesn’t need to be long to be effective. Research shows that exercise durations of 20 to 60 minutes are beneficial for mood, with even shorter bouts having positive effects in most cases. If you’re feeling particularly amped, extending your workout to 45 minutes or an hour may help, but listen to your body and avoid overexerting yourself.
5. Curate your playlist.
Music can significantly enhance the mood-boosting effects of your workout, says Anhalt. Opt for tracks with high-energy beats or lyrics that resonate with your emotions, which can help trick your brain into perceiving less exertion and a better mood during exercise, according to a 2021 study in the Journal of Functional Morphology and Kinesiology that examined the psychophysiological and psychological influence of music preference on exercise responses and performance.
6. Choose your environment carefully.
Your surroundings matter. If you need to vent in private, consider working out at home or in a quiet space. If you thrive on communal energy, a group fitness class or gym session might be more motivating. Ensure the environment feels safe and conducive to letting go.
Sweating shouldn't be the only way you release anger.
While rage workouts can be an effective way to release pent-up frustration, it’s important to ensure they’re part of a balanced mental health routine. Over-reliance on exercise as a sole coping mechanism for anger may indicate deeper emotional challenges that need addressing.
"A proper cool-down phase is also essential," Rothstein says. "This could include stretching, foam rolling, or light mobility work to help your body recover and transition out of the high-intensity state."
Adding mindfulness, like the 2019 Frontiers in Psychology study suggests, can take the benefits of aerobic exercise to the next level by helping you manage your emotions and feel better overall.
“Exercise is a wonderful tool, but it shouldn’t replace other forms of emotional processing,” adds Anhalt. “If you find yourself consistently using workouts to avoid dealing with your feelings, it may be time to incorporate other interventions like therapy, journaling, or mindfulness practices.”
Additionally, notice if you’re experiencing any physical symptoms of overtraining, such as chronic fatigue, irritability, or trouble sleeping. These may signal the need for more rest or a gentler approach to your workouts.
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