Are you tired of anger controlling your life? Today, I am going to talk about how to manage your anger through simple mindfulness tools. Before we get into what to do, let’s investigate the cause of anger with a simple example.

Let’s say that when you were growing up, your parents fought and yelled a lot, or maybe one parent always got impatient where anger quickly followed. You were around this from a very young age, and instead of learning how to process your feelings and emotions with patience and calmness through life’s situations, you learned through the example of the impatience and anger you saw on a daily basis. Over time, this just became the normal way from what was modeled to you, so now as an adult, these habitual ways of expressing yourself through impatience and anger are deeply ingrained in your habitual subconscious mind.

Now, this is just one example to show how learned experiences when younger can become habits when older. Your situation growing up may have been similar, or very different, but the point is to contemplate what happened in your upbringing that may have deeply influenced the way you express yourself now. Once we get a sense of how things have happened, it is easier to understand how to move on into practical solutions in a better direction.

Understanding Anger: Breaking Habitual Cycles

Anger is a lot of irritation and resistance towards something happening that we do not like. When we feel angry at something, it pulls us into the reactive behaviors that anger always leads us into. To break these habitual cycles, we just need to realize when it is happening and choose a better way to express the energy of the emotional charge.

Practical Solutions: Cultivating Present Awareness

Doing this will require being present, as our point of power to make change is only in the present. I suggest starting a regular awareness practice, where you cultivate the habit of being present with your body feelings and sensations in the moment. Just sit for a bit every day and practice creating a habit of following your breath in and out. Also, follow the feelings of your inner body sensations from head to toe. When you drift off in thought, simply practice guiding your attention back to your breath and body feeling. In time, this will become a habit of noticing and being with your feelings and emotions, which will come in very helpful when you feel irritated and angry.

Mindfulness in Action: Handling Anger with Grace

You feel the irritation about something, so you use your practice of coming back to your breath. You breathe in and out through the feeling for a few minutes. When you feel the anger rising, and it is calling to you to express your feeling through this trigger, simply use your new mindfulness tools to observe and experience the feeling and thoughts that happen as you keep coming back to your breath. In time, you will become more present and able to process through the feelings of anger, and they will change into just a feeling in the moment that is uncomfortable, and with more practice, you can then mindfully choose a new way to express your actions in these situations that are much healthier than the old way of reacting through anger.

In my Mindfulness-Based Hypnotherapy practice in Victoria, I use these techniques with clients who are struggling with anger and other challenging emotions, so I know through experience these empowering methods work very well. The only way they don’t work is if someone does not commit to doing the practice on a regular basis as a new way of life.

Give this a go, and remember, it takes some time to build a new habit, so be kind to yourself and know that the awareness practice will probably take a month of regular practice to start working. The more you practice, the better you will get.

Have a wonderful day,

Arne Pedersen

Video & In-Person Sessions

“I am really looking forward to meeting with you!” – Arne

Arne Pedersen Awareness In Health • Online and In-Person Therapy specializing in support for Anxiety, Self Esteem, Confidence, Negative Thoughts, Stress Related Issues, and Spirituality

Leave A Comment