write it all in a txt or email that you're not gonna send... (or with pen and paper)
SAY EVERYTHING... SCREAM RANT YELL ONTO THE PAGE OR IN THE MESSAGE...
if that don't work try #2
drive to a place where it's safe to scream and just scream and scream and scream...
(I do this in my car along w/ my old heavy metal favorites and it really helps)
make your bed up nice and perfect. Get a small aluminum baseball bat, or a wiffle bat, or a sturdy old broom or mop handle and just WHUP THE SHIT out of your bed with it. One rule: don't stop until you're completely exhausted and can't take one more swing