Finding a better therapist would help. Also finding the right people to vent to. Some people handle it better than others. You can try even saying, “hey, I’m not looking for advice, I just need to vent, would you mind being an ear?” at least that way you have their permission and they understand that they aren’t expected to fix whatever the issue is. Controlling who you vent to is also a good way to prevent venting to the wrong asshole who can’t shut their mouth.

I know you said no Journaling, but also consider a journal app on your phone or even just a Google docs. It’s a discreet way to vent briefly. I remember also taking a pen and a notebook and writing how I felt over the same line over and over so it wasn’t legible to anybody walking by. It’s likely something you’ll never read again and it’s about letting out the frustration more than anything.

i have one of those spongy yellow smiley balls to whom i vent. it just grins away and doesn’t react otherwise. that leaves me relieved and calm to move on.

as an aside, it’s also a helpful sounding board when i try and explain a problem. i should really give it the name “but why not?”

the people who sell them do not know how accurate the term “stress ball” is for the product.

I really don’t have much of an answer as I do this too, but I eventually forced myself to stop texting friends to vent and I kinda just vent to no one at all. I’m generally really really hard on myself, like I pretty much loathe who I am, so maybe it’s kinda “easy” for me to not text them anymore because I pretty much just started saying to myself “who the fuck cares what you have to say, you’re just bothering people.” to get myself to stop before I text.

Now I just “bitch” out loud to myself, not yelling or anything really if anything it’s muttering, but it does help to just let it out and move on.

I don’t know if you’re in a situation where that would make you look crazy or not lol I work in a factory with a bunch of angry people so it’s not all that uncommon to hear someone complaining to no one.

I do the same. I bitch about work a lot and i really need to stop because i know it makes it hard for my coworkers to stay positive. They hired all new leadership last year and it really really sucks! I don’t understand how other people aren’t also anxious and furious all the time. I’ve tried to avoid talking with coworkers about it and now i vent here.

I was once taught a technique for another problem I had. It worked well for me and could be applicable, so I’ll share:

I was told to imagine a large heavy box that can be locked. It’s helpful to imagine it in detail and make it your own. When a situation comes that would make me have the problem - in your case, something happens that makes you feel like oversharing - put it in the box and lock it.

It’s there in the box and you don’t have to deal with it right now, it’s going to wait for when you have time to deal with it in a healthy way.

Now the important part: find a time in the day when you feel comfortable, just a few peaceful minutes for yourself that you can have regularly every day. Make a coffee, sit down - anything that makes you feel alright.

Every day, in the designated you-time, open the box and take a look inside. Go back to what you’ve locked in there and evaluate. Now you have time to deal with it. Is it something that needs solving? Is it something that makes you feel certain way? Is it as big of a deal as it was when you locked it in?

Now you have time to really deal with the thing that made you upset. You will be better equipped to deal with it in the designated time when you feel alright and can focus on it. Often (though not always) you’ll find the thing shrank or disappeared completely during it’s stay in the box.

Basically for me?

I stopped doing it because there’s no-one to do it to anymore. They got tired and left.

Vent to an AI?

Once I got deep into a hobby I felt less need to share anymore. Gives me something to focus on and feels separate from the grind. Perhaps your life needs more balance?

If at all possible, I would recommend you try to find a venting mechanism at work. Even if you can only let out 80% of what’s bottled up.

For me, identifying people I trust and can vent to has always been crucial when joining a new workplace. I consider myself lucky I managed to find that numerous times at clients as a consultant and now even have a manager I can vent to. Mental safety is super important at work and for me that means being able to vent sometimes. I still struggle with letting it slip out in the wrong contexts but I’m getting better.