when i began realizing that i had anger to get out, i started writing about it. i bought a notebook and red pens specifically for anger-letting. i just started writing, anything that came into my head, my mind, my heart - never mind what my parents, religion, support groups or others in recovery had taught me about how to feel or not feel toward others, what words should never be said. i stopped editing myself - if it came to mind, it was real, it was valid, and it was valuable, and i wrote it down. sometimes i simply scribbled in frustration. i let every cuss word in the book to hit those pages directed at whoever i was writing about (i always used a separate notebook for different people). and, when i filled that notebook, it was full of pure vitriol, and i didn't want it in my house, so i walked it out to the trash can and dumped it unceremoniously.
my next phase involved the 3 people i have had the most problems with and i did some drawings of them. i'm no artist, but i simply put the renditions of them on paper that were in my mind. my ex hub had two faces (kind of picasso - esque), my daughter had a snake running down her face, and my ex-therapist had tornadoes all over her face (she kept me completely confused), and i wrote words all over the page that came to mind for each. i made copies of these, and hung them around my little computer room to get a sense of what they were really like, what i was surrounded by. when i'd had enough, after several days, i tore their pictures down, and ripped them into tiny pieces. it was an act of taking my power back. these, too, i took out to the trash.
i have now become the queen of bed-beating!!! when i feel anger, i now physically get rid of it by pounding on my bed, yelling, cursing, whatever comes out. eventually, i'm tired, and i stop. both the writing and the pictures had their places (and i strongly suggest that these be done with your t if you decide it's something that might work for you), they were part of a progression. writing is, i think, the safest way to begin.
i, too, am a researcher, an endless learner, but getting this emotion out had nothing to do with any info i wanted to retain. it did help me get rid of info that was forced on me that didn't really fit for me, tho. i'd heard of things like throwing eggs at a tree, but throwing was never my forte. i know that a lot of strikes while bowling have been made through anger! i was never able to focus it like that. i think the main thing is to begin getting it out of your body, where it's been hurting you. it doesn't belong there, even tho it may have been a survival mechanism at one time to stuff it down. when you're ready, you'll begin releasing it in the way that's best for you.
that's just an account of my experience. i do hope you find your way through your own process. your t may have other suggestions for you to keep you safe.