How To Manage Your Anger With Mindfulness

Whenever a feeling arises, we become engrossed in it and act out, whether through speech or action. This is particularly true for the heightened emotion of anger. On the other hand, mindfulness can teach us to shift from a hasty, aggressive attitude to a more evaluated,  receptive, and constructive one. 

Anger is often misunderstood as a bad feeling, but the truth is that no feelings are wrong. It’s all about how we react when we’re feeling a certain way. Our control over our emotions and reactions is what determines our potential. Anger is an extreme emotion, but it is not wrong to feel angry.

The feeling needs to be channeled positively. Anger is just energy that is neither good nor bad when viewed from the perspective of mindfulness. Only when we interact with anger – identify with it, the energy it, hold on to it, and become absorbed by it – do things become problematic. 

Anger is an emotion which just needs to be adequately managed to avoid any unwanted issues.  One of the most effective yet simple ways to manage your anger is to practice mindfulness. 

Anger management becomes much easier when you reach out to mindfulness for help. It will not only help you control your anger but also channelize it in the right direction. Mindfulness will allow you to make something positive out of this feeling. One by-product of anger management mindfulness is that it spreads to other intense emotions, and mindfulness also begins to subvert those emotions.

How To Practice Anger Management With Mindfulness? 

You can cherish anger and harness its power for your own and other beings’ advantage with awareness. Developing a mindful outlook can help you reduce your anger’s daily severity, duration, and intensity. You can try to approach this intense emotion more thoughtfully by observing anger and adding empathy to it.

Following are some practices you can follow for anger management with mindfulness.  

1) Breathe

Focusing on your breathing is a great way to become calm and relaxed. Starting with breathing practices will help you calm down in an instant. You’ll be able to think more clearly and rationally once you start doing this practice. You can do this while sitting or standing. Just focus on how the air enters and leaves your body. Feel the sensations that are produced during this constant activity.  

2) Acknowledge Your Thoughts

When you pay attention to what you’re feeling during the burst of anger, you’ll be able to understand the correlation between your thoughts and feelings. These two feed each other. You need to get face to face with your feelings and thoughts. Facing your feelings will allow you to align them differently.  

3) Mindful Exercises

Try doing some mindfulness exercises that calm your heart rate. Doing this will allow you to have a break and think clearly about the reason why you’re angry. Exercising increases your fortitude to stress, which may help to alleviate some of your rages. Exercising mindfully strengthens your meditation muscles, resulting in more significant states of consciousness and less reactive, automatic-pilot behavior. Yoga is one of the best practices to follow in such cases.  

4) Talk About Your Feelings

Communication is a type of therapy in itself. Telling someone you’re comfortable with about what’s bothering you can help. When you share your feelings, you allow yourself to have more solutions to your problems. Remain mindful and awake to your very own emotions as you proceed to talk, and let go of any violence if possible – less aggressive behavior and more truthfulness are more likely to contribute to a healthier and happier conversation and outcome. 

5) Identify The Pattern

Notice your behavior when you’re feeling angry or frustrated. Doing this will help you create a barrier between the direct connection of feelings and reactions. You will be able to rationalize your actions before acting upon your feelings. Emotions are always coming and going. Allow your rage to pass through you rather than acting on it.  

6) Let It Go

Bring your attention to the point when you’re feeling ready to carry on without that feeling of anger. Accept the changes it brought to your mind and body, and then let it go. Do not cling to the feeling longer than it needs to stay. Allow yourself to breathe it out with every exhale and come back to your usual self. Let your emotions get to their place, and you will be able to feel normal in no time. Understand that being stuck around to a feeling for a long time will bring you no good. 


When we recognize a feeling, be it a number on the scale or an embodiment of the vast, vast world of anger, we can implement mindfulness to it.  It’s difficult not to judge when you’re enraged,  but it’s achievable and beneficial. Being enraged is a legitimate human emotion. When you learn how to manage your anger, you will feel a sense of control over yourself. 

Practicing mindfulness regularly will allow you to become more aware of yourself and your emotions. The key to achieving control over your actions when angry or frustrated is consistent with these practices. You will see that you will not need special attention during such times. Your mind will act rationally even in intense emotions, just habitually.  

Dealing with anger is a difficult task. The goal is to remember these steps and follow them with mild frustration rather than outright anger. As a result, you become more proficient at quenching rage.

Meditation practice fosters the development of our most foundational plane of being. Feelings are not always under our control. The only thing we can do is rationally act upon them and let them come and go. Emotions are just guests. They come, stay for a while and then leave. When you come to terms with your feelings, your anger, you will no longer feel the urge to punch the person or thing that caused you the rage. This is normal and healthy. Let them come, and go. You can consider this article for more insight on how anger management can be done through mindfulness.

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