How to Use Mindfulness for Anger Management

If you look back on your recent angry moments, you may realize that you were not in control at that moment. You were not in control of what you said and did. You were behaving according to some “commands” coming from your mind. Unfortunately, you were not able to detect those commands. Mindfulness can help to manage your anger. Let’s see how to do it.

First, let’s see how angry thoughts are coming to your mind.

Your mind is a massive database. It has been storing everything happening since your birth. Especially major events and incidents. Most of the time, anger is triggered by an external event. It could be something you see, hear, or feel. These triggers are going through the massive database inside your mind to look for similar experiences in the past and how you or the subject of that experience behaved at that time. You respond to the situation in almost exactly the same way. The reason for this is that your mind is providing instructions on how to behave based on past experiences stored in the vast database. If the outcome of the past experience is anger, then you will become angry.

How can mindfulness help?

Mindfulness is living in the present moment and being aware of what’s going on inside and out. Regular practice of mindfulness meditation will train you to become aware of those instructions coming from the “database” and to not behave as per those instructions. This means you are detecting and controlling angry thoughts and don’t let your anger get out of control. You are no longer a servant of those commands triggered by past experiences. You are in control.

How anger affects your health

Anger triggers the body’s ‘fight or flight’ response. Other emotions that trigger this response include fear, excitement, and anxiety. The constant flood of stress chemicals and associated metabolic changes that go with ongoing unmanaged anger can eventually cause harm to many different systems of the body. The long-term physical effects of uncontrolled anger include increased anxiety, high blood pressure and headache.

How to start mindfulness meditation?

Anyone can learn mindfulness meditation. You can start spending just 3 minutes at a time. The best place to start learning is mindfulness meditation for beginners.