Anger is an emotion each and every one of us feel at some point in time. It’s only natural for humans to feel negative emotions.

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However, there may be a time where anger gets the best of us. It can become something chronic, long-lasting, or generally overly intense. In the latter cases, it’s critical to get help to manage our anger.

Mindfulness is a great strategy to help those struggling with anger issues. Below is your guide to anger management through mindfulness.

First, Acknowledge Your Anger

Part of mindfulness is becoming aware. When it comes to anger, it’s important to acknowledge it. Even simply saying to yourself, “I’m feeling angry” is one way to make yourself aware.

What this awareness does is help you to focus on what you’re feeling now, which then allows you to make a step towards changing that feeling. Acknowledgement is always the first step to any kind of change.

Simmer it Down with Meditation

It may feel strange at first, but meditating is one of the best mindfulness steps to help manage your anger when you feel a flare-up coming on.

So, how do you meditate, you might wonder?

First, find a comfortable, quiet place. In a sit-down position, close your eyes and take a few slow, deep breaths. Relax your muscles. Pay attention to your breath and how your belly falls and rises as you breathe.

As the meditation progresses, you may notice numerous body sensations, emotions, and thoughts enter your mind. Acknowledge them. Feel them. Do not fight them or attempt to change them. Let them occur until they pass. Meanwhile, continue to focus on your breathing. It gets better with practice.

Meditation sessions are typically about 10 to 30 minutes long. Many people meditate daily while one may choose to meditate when they feel a flare-up come on.

Get Friends Involved

Nothing is more encouraging than getting your friends in on your mindfulness journey. It can make things more enjoyable. Not to mention, when your friends are involved, they’re more likely to motivate and push you to stay on top of your path to mindfulness. Their support can help keep you on your toes.

If you don’t have friends who are willing to get involved, you can always join a meditation group or something similar where you can meet people who are eager to engage in mindfulness.

Seek Professional Help

Sometimes helping ourselves can be difficult, though not impossible. Accepting that you need help from someone else is a big move, but it can ultimately help you get to where you need to be.

Getting professional help, whether that be from a mindfulness or meditation specialist, or even from a licensed medical professional as part of a partial hospitalization program, for instance, might be the key to combating your anger.


Mindfulness is a great strategy for those with a plethora of different mental health problems. It’s also great for aiding the symptoms that come alongside anger. By following the latter tips, you’ll be able to incorporate mindfulness to help melt away your anger, finding yourself in a more relaxed state of mind overall.

, Mindfulness: The Key Component of Anger Management, Days of a Domestic Dad