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How To Practice Mindfulness When Angry

Updated: Apr 1, 2023

Anger is a strong emotion. Similar to any other emotion like love & hatred it is quite natural to experience anger from time to time. On a usual day at work, your colleague makes an unpleasant comment about your work. And just like that, your heart starts racing, your body starts sweating, and your face starts looking flushed. You are angry. This is what happens on the outside. But when anger takes over, it is the storm that you go through on the inside, that can have a destructive reaction. It takes a lot of effort to gain control over the urge to cause physical or emotional harm to that colleague who triggered this emotion. However, sometimes you may lose control and actually take a swing at him/her.

That's why it is considered a "negative" emotion. However, it is important to know that anger is a valid emotion. There is nothing wrong with feeling angry. It can be a healthy and necessary response to a certain situation, but it can also be destructive if not managed well.


With the right exercise and mindfulness, we can learn to manage our anger and respond to it in a healthier way. Practicing these mindful exercises for anger management can help you deal with people and situations with a lot more kindness and compassion. Here are some exercises that can help you deal with your anger in a better way.

1) Deep Breathing

One of the simplest and most effective ways to calm down when you're angry is to take a deep breath. Breathing deeply can help you relax and release tension in your body. To do this exercise, take a deep breath in through your nose, hold it for a few seconds, and then exhale slowly through your mouth. Repeat this several times until you feel more relaxed. As your mind is racing in the past or the future to react to your anger, it may be difficult to bring your attention to your breathing. Backward counting with each breath might be able to bring your focus back to the present moment.


2) Step Away

Sometimes the best thing you can do when you're angry is to step away. It is important to understand that not every situation demands an immediate reaction. Remove yourself from the situation and take a few minutes to calm down. Go for a walk, listen to some calming music, or do something else that helps you relax. When you're feeling more calm, you can return to the situation with a clearer head.


3) Use positive affirmations

Positive affirmations can help you shift your focus from negative thoughts to positive ones. When you're angry, repeat positive affirmations to yourself, such as "I am calm and in control" or "I am capable of handling this situation." This can help you feel more confident and in control of your emotions.


4) Practice gratitude

Gratitude can help you shift your focus from what's wrong to what's right in your life. When you're angry, take a moment to think about something you're grateful for. It could be something as simple as a sunny day or a good meal. Focusing on something positive can help you feel more optimistic and less angry.



5) Write it out

Writing out your feelings can help you process them and gain a better understanding of why you're feeling angry. Take a few minutes to write down your thoughts and feelings in a journal. Don't worry about grammar or punctuation; just write down whatever comes to mind. Once you're done, read it over and try to identify the root cause of your anger.


Practicing mindfulness exercises can help you to manage your anger and regulate your responses. By focusing on your breath, body, and imagination, you can become more aware of your emotions and promote relaxation. Try these 5 mindful simple exercises and see how they can help you to practice mindfulness when angry.











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