Other ways to notice how you’re feeling could include journaling (where you work through your emotions by noting down how you’re feeling) and deep breathing. The key is to get to a place where your anger becomes a conscious emotion – one you can feel in your heart and sense in your body.

This isn’t always easy, and some people may find it hard to access their internal anger in the first place. If this is the case for you, Wilner recommends looking for signs that you’re holding on to tension – a clenched jaw, tooth-grinding or tight shoulders, for example.

From here, you can move on to working through the anger you’re feeling. Below are just a few of the techniques Wilner recommends for letting it out.

1. Try some grounding exercises

When we’re angry, there’s a lot of energy coursing through our veins. A good way to release some of this energy and express this anger is by grounding, Wilner says.

This might look like a yoga flow, some stretches, going for a walk or spending time in nature – anything that brings you back to the present moment and allows you to think clearly about the situation you’re dealing with.

While it might not always make you feel better, taking time to reconnect with the world around you is a great way to gain perspective, which in turn can help you to move through the anger you’re feeling and get on with your day.

It’s important to note that this is not the same as suppression – while you might not be tackling the cause of your anger head-on, you are still giving it space to breathe and acknowledging it, which in turn gives you a sense of release.

2. Talk about it

If your anger comes from a sense of you being wronged or violated in some way, talking to the perpetrator can be a great way to move through those feelings.

That doesn’t mean spending an hour shouting and screaming about all the things they’ve done wrong (no matter how tempting that may be) but instead sitting down and working through the situation in a productive way that doesn’t end with both of you feeling angry at each other.

“To express anger, you have to feel it”: why so many of us are suppressing our anger, and how to let it out