Oh, as far as what to do with it... I have a journal that has several pages that are peppered with "I HATE XAH!!!!!" and a lovely little sketch book with several pages with the same in charcoal smears. I play with watercolor crayons and turning the same words into colorful abstract watercolor paintings. Some days, that's all that I need to get out, and I feel a little better after it's on the paper.
I also clean like there's no tomorrow when I need to work out some of the anger. I'm sure the neighbors in a couple of our apartments always wondered why the vacuum would always start right after XAH slammed out the front door...