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Dealing with anger

Heart meditation: heart meditation can have a dramatic effect on your anger. Lovingly embrace your anger and it will evaporate. It’s very hard to stay angry if you’re in your heart. See the link below.
Anger release: there are specific release mechanisms for anger. Do it in private (or under supervision). Beat on a pillow, stamp your feet, shake, clench your fists, yell out loud (in nature), and use tension/relaxation techniques or active meditations (from Osho).
Exercise: Doing some physical activity (running, lifting weights, hitting a punching bag) can release built-up tension. A long walk in nature is also a good method. Get tired!
Listen to music: put on calming or aggressive music, depending on what helps you release frustration. Sing along, change your mood without denying your anger,
Reflect on your anger: was it justified? Did you make the right assessment? The anger was there, no problem, but sometimes it was an overreaction, un ego reaction, an automatic reaction.
Talk about it: talk to someone. Venting to a trusted friend or therapist can help you process your emotions constructively. Don’t feel guilty about your anger. Put perspective on your actions.
Engage in something else: do whatever makes you happy. Change the scenery. Get creative. Channel and transform your anger to something with a higher frequency. Shift your mood.

Dealing with anger. Sometimes it just happens. Someone or something makes you angry. What to do if you’re (getting) angry? If you’re feeling angry, the best thing to do is to pause and take control of your emotions before reacting. Love and consciousness are key for us, so even better than giving a reaction, try to give a loving response.
Here are some ways we think you can manage your anger effectively:

Immediate actions

Dealing with anger. Being angry is not a problem. Emotions are natural and never a problem. Emotions come and they go. Anger becomes however a problem if you (passively) act angry. If you vent your anger on someone or swallow and store it and then vent it at a later moment to the (wrong) person. If you don’t release you even can become sick. So you better:

Use your awareness: take figuratively a step back. Notice that you are (getting) angry. A crucial first step. You have to know that you are (getting) angry. The sooner, the better.
Breathe: angry people stop breathing. Focus on your breathing. Inhale deeply through your nose, hold for a few seconds, and exhale slowly. This helps to calm you down. Stay focused on your breathing, and relax.
Walk away: sometimes it is wise to walk away. If possible, remove yourself from the situation to calm down and gain perspective. The anger spike will fade away.
Count to 10 (or 100): works in a lot of unexpected situations. Giving yourself time to cool down prevents impulsive reactions. Gives you time to think/feel what an appropriate response could be.
Reset: use cold water and splash your face or hold something cold; this can help reset your emotions. Any shock-reset will do. Could be mental (stop sign) or physical (slap in your own face).
Write it down: journaling your feelings can help you process them instead of reacting immediately.