3 Steps to Move Through Your Anger with Music

Anger is a natural and valid human emotion, but when it builds up or goes unexpressed, it can take a toll on your body and mind. Music therapy offers a structured way to acknowledge, express, and release anger safely. You don’t need to be a musician to benefit!

Here are three music-based steps you can try:

Step 1 – Identify Your Feeling

Instead of pushing anger away, pause, recognize and name it. Naming your emotion, “I feel angry," can begin to reduce its intensity. In music therapy, this process of identifying and acknowledging emotions in an important step in being able to process through tough emotions.

Step 2 – Play (and process) it Out

Now use music to provide a safe release. You might use a drum, tap on a table, stomp your feet, or clap your hands. Match the speed to the energy you feel. Allow the sound to carry the emotion outside of your body.

In therapeutic settings, this practice is known as active music-making—using rhythm and movement to transform internal tension into external expression. It can be especially effective for emotions, like anger, that are hard to put into words.

Step 3 – Reflect & Release

After expression comes reflection. Pause, breathe, and notice what has shifted. Do you feel lighter? Less tense? What did processing your emotion do to your mind and body? How can you use music to continually help you work through complex emotions? Share your experience with a loved one, and use your discussion as a way to share your needs as well.

Takeaway

Anger doesn’t have to remain bottled up. When used intentionally and knowledgeably, or with the guidance of a music therapist, music can become your tool for healing.