Jeannie Herman, LPC, NCC
Updated: Jan 15, 2020
First of all, I want to validate the purpose of anger. Anger exists to help us create change and overcome obstacles in our lives. The emotion of anger has a lot of energy and if we are able to hear what anger is trying to tell us, without letting anger overcome us, it can be our friend. One key to doing this is Mindfulness.
Mindfulness Meditation for Regulation of Anger:
Take at least 5 minutes a day to sit in a space where you feel comfortable and will not be interrupted. You are going to be spending this time practicing the art of inner awareness without reaction or judgment. Without judgment means that we do not deem an emotion (including anger) or thought as “good” or “bad” or anything at all. It is just there and we are noticing it.
Notice without judgment:
1. Your breath.
You do not need to change your breath, just become aware of it as your inhale and exhale. Feel the air from your nostrils on your upper lip as you exhale.
2. Your thoughts
Notice the thoughts that appear in your mind without judgment. How are they affecting your emotions and your body? Are certain thoughts contributing to anger?
3. Your emotions
What are you feeling? Do you feel these emotions in your body? Where are they? What do they feel like?
Learning to notice your thoughts and feelings during meditation can help you to experience anger without being consumed by it when it occurs in regular life.
Our emotions are not facts.
Our emotions are not us.
Our thoughts are not facts.
Our thoughts are not us.
It can take practice to understand this!
Supplements for Anger
According to Chinese Medicine anger is associated with the element of wood which rules the liver and the gallbladder organs and meridians. There is an herbal supplement that you can find at most health food stores called “Free and Easy Wanderer” (Xiao Yao Wan) which can help you to clear liver chi stagnation and thereby reduce problematic anger and frustration. Another supplement that is very useful for decreasing feelings of anger, hatred, and jealously is a Bach Flower Essence called Holly, which works homeopathically to transform negative emotional and energetic patterns. As always, consult your physician before taking supplements.