How To Be Mindful In Anger

How To Be Mindful In Anger

Let's take a deep breath.

The media and recent events have much of the nation appalled and fueled with an unpleasant emotion. In the midst of all the scandals and accusations, I present to you, How To Be Mindful When You Are Angry.

Anger is an interesting emotion. Anger lets us know when a boundary has been crossed. We tend to result to anger in order to protect ourselves or cover up vulnerable feelings.

Anger is natural. It can spark and catch fire quickly within our brain. When misdirected, anger can harm our physical health or damage our relationships.

Mindfulness helps train our attention to be present in the moment, free from judgment. In turn, allowing us to be greater in control of the depth in our actions. Instead of just simply reacting to a situation when angry, mindfulness helps create space between our thoughts and our actions.

That moment of space created can help prevent us from reacting out of spite.

How many times have you said or done something because you were angry that you wish you could take back? We've all made impulsive decisions in the moment, only to regret it later.

Being mindful in anger is not suppressing it. Instead, it is trying to connect with the direct experience of anger and find its root. Then decide what action you want to take next.

1. Stop fueling the anger: Cut off the stories you tell yourself about how you were wronged or why you should be angry. Instead, shift your attention to your body.

2. Notice the sensations in your stomach, chest, and face. Become aware of your heartbeat, notice if it is racing faster.

A lot of times when we are angry we tend to hold our breath and clench our teeth or our fists. Try to be mindful in your body position.

3. Feed your brain some oxygen. Anger typically generates a lot of pent-up energy within people. This makes us want to yell, scream, or punch a wall. Take a breath and try to release the tensions in your body.

4. Investigate the anger: Where do you feel it? What does the anger feel life? Notice how the sensations of anger change as you pay attention to them. What does your anger need? What do you need?

5. Continue to pace your breathing during this mindful exercise. Feel the power of your breath in calming the tension in your brain. Flowing oxygen to your brain will help you think with greater clarity.

6. Before you make any decisions out of spite, ask yourself: What outcome will result out of my decision? Is this really what I want? How can I clarify what my desires are in a manner that is going to make a difference and cause the least harm?

Cultivating mindfulness in anger is a skill that anyone at any age or position can benefit from.

Imagine if our world leaders took some time to take a deep breath before making a decision that could affect millions of people.

The moment of space between our thoughts and actions created by mindfulness, is a powerful tool in making decisions that will be beneficial for the most people.

Cover Image Credit: Pexels

Popular Right Now

If You've Ever Been Called Overly-Emotional Or Too Sensitive, This Is For You

Despite what they have told you, it's a gift.

Emotional: a word used often nowadays to insult someone for their sensitivity towards a multitude of things. If you cry happy tears, you're emotional. If you express (even if it's in a healthy way) that something is bothering you, you're sensitive. If your hormones are in a funk and you just happen to be sad one day, you're emotional AND sensitive.

Let me tell you something that goes against everything people have probably ever told you. Being emotional and being sensitive are very, very good things. It's a gift. Your ability to empathize, sympathize and sensitize yourself to your own situation and to others' situations is a true gift that many people don't possess, therefore many people do not understand.

Never let someone's negativity towards this gift of yours get you down. We are all guilty of bashing something that is unfamiliar to us: something that is different. But take pride in knowing God granted this special gift to you because He believes you will use it to make a difference someday, somehow.

This gift of yours was meant to be utilized. It would not be a part of you, if you were not meant to use it. Because of this gift, you will change someone's life someday. You might be the only person that takes a little extra time to listen to someone's struggle when the rest of the world turns their backs. In a world where a six figure income is a significant determinant in the career someone pursues, you might be one of the few who decides to donate your time for no income at all. You might be the first friend someone thinks to call when they get good news, simply because they know you will be happy for them. You might be an incredible mother who takes too much time to nurture and raise beautiful children who will one day change the world.

To feel everything with every single part of your being is a truly wonderful thing. You love harder. You smile bigger. You feel more. What a beautiful thing! Could you imagine being the opposite of these things? Insensitive and emotionless?? Both are unhealthy, both aren't nearly as satisfying, and neither will get you anywhere worth going in life.

Imagine how much richer your life is because you love other's so hard. It might mean more heartache, but the reward is always worth the risk. Imagine how much richer your life is because you are overly appreciative of the beauty a simple sunset brings. Imagine how much richer your life is because you can be moved to tears by the lessons of someone else's story.

Embrace every part of who you are and be just that 100%. There will be people who criticize you for the size of your heart. Feel sorry for them. There are people who are dishonest. There are people who are manipulative. There are people who are downright malicious. And the one thing people say to put you down is "you feel too much." Hmm..

Sounds like more of a compliment to me. Just sayin'.

Cover Image Credit: We Heart It

Related Content

Connect with a generation
of new voices.

We are students, thinkers, influencers, and communities sharing our ideas with the world. Join our platform to create and discover content that actually matters to you.

Learn more Start Creating

Unless You Want Your Immune System To Be A Total Brat, You Should Probably Get Vaccinated

When it comes to vaccinating children, I support vaccines.


When it comes to vaccines, there is a broad range of opinions. Some people believe vaccines are bad and chose not to vaccinate their children. Then there are the people like me who believe vaccines are good. By all means, you are entitled to your own opinion and I'm sure my views won't persuade you, but there's so much more to think about when it comes to vaccines.

Majority of the vaccines we have received have the live virus in them. I'm almost positive you don't know why. Once the live virus enters the body, it teaches the immune system how to detect it and develop an immunity. For example, the chickenpox vaccine has a live virus. I received that vaccine when I was a baby and received a booster in the years after. Guess what I NEVER got? Chickenpox. Same goes for MMR (measles, mumps, rubella)

When it comes to vaccinating children, I support vaccines. A baby's immune system is not as strong as an adult. They are much more susceptible to different pathogens. Especially while in a public place. Children tend to put things in their mouths that could be covered in germs.

Did you know that vaccines are the reason why smallpox is not around anymore? Because of the vaccine, the United States has been free of polio since the 1970s. Before vaccines, smallpox was responsible for the deaths of 300 million people worldwide. Now, smallpox has been eradicated worldwide.

Polio caused severe paralysis to many people in the years of President Franklin Delano Roosevelt. Polio was so contagious that public places were shutting down. Then, Jonas Salk made the polio vaccine. Polio is now on the path to eradication... thanks to the vaccine.

Polio and smallpox vaccines are examples of inactive vaccines. This means there's no live virus in them.

By not vaccinating, you are putting yourself and others around you at risk.

I understand you have your reasons on why you choose not to vaccinate. I have my reasons why I do. If you still choose not to, I'm not going to judge you. That's your choice.

Related Content

Facebook Comments