>>2 Exactly. Just let it all out. Don´t hold it in. But don´t let it out on people, it tends to end up with them hurt and you in trouble. Not even scream into a pillow, scream outside. I feel that when I scream into a pillow it isn´t enough, almost like I'm hiding my anger. I like to go outside and scream as loud as I can and I don't care who hears me. It makes me feel better. As for physical force, a suppose a pillow will have to do otherwise you'll hurt yourself hitting other breakable stuff.
Exercise! It really helps you feel a bit better. Find someone really close to you and rant. Rant, rant, and rant some more! It feels better when it's all out. If you want, even i could listen! I'm sorry i can't offer much more advice than that, i hope it helps though.