How To Use Mindfulness For Anger Management?

Have you ever done or said anything in a rage and regretted it later? We have all been there. Anger is considered to be one of the strongest emotions. It is a natural response to distressing situations, and if bottled up for a long time, it can surface in unhealthy, toxic, and hurtful ways. Here is where your mind plays a significant role in calming yourself down and taking stock of the situation.

What you need to know:

• What are some mindful ways to control anger?

Anger is often considered a ‘negative’ or destructive emotion. However, when we dig deep and understand the source of anger, it can turn into a transformative, healing, and empowering force, paving the path for more responsible ways to vent your anger.

What are some mindful ways to control anger?

It is also essential for children and young adults to learn how to control their anger. Here are some approaches you can use to exercise anger management and motivate your children to do the same:

• Start by taking some deep breaths. When you inhale, fill your lungs with air and exhale slowly to release the breath. Similar breathing exercises can reduce stress, help you cool down, and help you get better sleep.
• Try meditation or yoga, which builds resilience and helps you control racing thoughts. You can also try some yoga asanas that can help you control your anger, such as the child’s pose (Balasana), shoulder stand (Sarvangasana), corpse pose (Savasana), easy pose (Sukhasana), and fish pose (Matsyasana).
• When you exercise daily, no matter the age, you build greater resilience to stress. You develop awareness when you exercise mindfully, which can dissipate reactive and auto-pilot behavior. You can even channel your anger into high-intensity exercises, such as jumping jacks, push-ups, or running.
• Use the acronym RAIN as a way to manage your anger. RAIN stands for: Recognizing a strong emotion, Acceptance, Investigating thoughts and feelings, and Non-identification or distancing yourself from the emotion.
• Try doing a sunlight visualization, wherein you imagine yourself sitting and basking in warm sunlight. Feeling the sunlight flow through your body can help wash away a sense of anger and discomfort.
• Going for a walk to cool off can be of great help in diffusing your anger. Connect your mind and body with every breath and footstep to dissolve your anger.
• Listening to music can bring about a soothing and relaxing sensation and is an effective stress and anger management strategy.
• Journaling can improve your mood by helping you identify the triggers and reasons behind your rage and prioritize your fears, problems, and concerns. Through this process, you learn to control your anger.
• Get adequate sleep of 7-8 hours. Not getting enough sleep can also be one of the reasons behind stress or anger.

An anger outburst can release many adrenaline and cortisol hormones. Therefore, people with cardiovascular health issues or high blood pressure should be careful of high tempers. Remind yourself and your children that anger is a healthy emotion. Practicing mindfulness and communicating about their emotions can make them feel at ease.

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