Mindfulness, a state of being often developed through meditation practices, involves paying attention to our present circumstances with acceptance and non-judgment while enhancing our equanimity. The mindful practises guided participants to focus on their breath and body sensations, monitor thoughts and mind-wandering, and develop a non-judgmental orientation toward their experience. Anger is a normal and natural, a healthy emotion. Like any other emotion, it expresses message, telling you that a situation is upsetting, unfair, or intimidating. Many people think that anger management is about learning to suppress your anger. But never getting angry is not a healthy goal. Anger will come out regardless of how hard you try to tamp it down. The true goal of anger management isn’t to suppress feelings of anger, but rather to understand the message behind the emotion and express it in a healthy way without losing control. When you do, you’ll not only feel better, you’ll also be more likely to get your needs met, be better able to manage conflict in your life, and strengthen your relationships.
Mastering the art of anger management takes work, but the more you practice, the easier it will get. Anger management with mindfulness is a psycho-therapeutic program for understanding anger, prevention and control. Anger is commonly an outcome of frustration, or of feeling blocked or obstructed from something the client feels is important. Anger is as simple as a normal emotional phenomenon. Anger can also be a defensive response to underlying fear or feelings of vulnerability or powerlessness. Anger management programs consider anger to be a motivation caused by an identifiable reason which can be logically analysed, and if suitable worked toward.
Anger is an active emotion that calls the person feeling it respond. People get into anger issues because both the instigator and instigated lack interpersonal and social skills to maintain self-control. They can train to respond to their anger as unwanted and unpleasant rather than react to its need.
Mindfulness for Anger Management exercise:
Sit comfortably with your eyes closed. Observe how your body feels where you are sitting. Take a little deep breath, fully releasing the breath.
Visualize what happened, feeling the anger again and allow it to get as strong as possible within reason. You may feel other emotions as well, such as sadness and fear, but stay with the feeling of anger if you can.
Feel in your body where the anger is and explore the feeling. You may want to push it away, but instead, try to investigate how it feels. When you notice a sensation, check whether it increases or decrease in intensity.
Say goodbye to the feeling and slowly bring your attention back to your breath and stay like this for a while, letting your emotions settle into the space of your breath and awareness.
When we use mindfulness to understand and overcome anger we will learn to recognise our feelings of anger, instead of allowing them to control us, we will then be well on the way to using mindfulness for anger management, which has to be a good thing for all our relationships!
- Getting enough sleep,
- Any Exercise on a regular basis
- A good and balanced diet
- Being Gratitude or Human
- Honing your Attitude
- Transforming thoughts to thinking positive
- Pause before you react