How can you manage anger and frustration in a healthy way?

When I learned to sit with anger, I saw something interesting. It usually involved a judgment but then when I looked beneath the judgment there was something vulnerable. Usually fear sat beneath the anger, but sometimes it was hurt or frustration at a lack of control. This allowed me to analyze the judgment's veracity and learn to care for the vulnerable emotion. This was empowering because it gave me a better ability to work through the issue that caused the anger and learn to take care of myself in difficulty. We often judge our anger and some of us are conditioned to believe anger is not allowed. If we can move past this, we can see the root cause and learn how to proceed with wisdom.

Anger is always the result of someone violating one of our values or beliefs, be it others or ourselves. So when looking for triggers it is useful to ask oneself, what do I believe that should be and what is not right now, or what is important to me, that is now being violated? By labeling our triggers as beliefs or values we can address them with existing tools. For instance, if our beliefs are violated, we can ask ourselves what counterexamples of this belief we accept, or what is the purpose of this belief. This can loosen the belief if it is limiting, and therefore help us with our triggers.

First, anger and frustration are normal feelings that all humans experience at some point in their personal/professional lives. I for one struggled for a good part of my life with letting the small things bother me. If I could be of any help to anyone reading this, there are 3 things that I still come back to that help me reframe the feelings of anger and frustration: 1. So What, Now What: It's not about what has angered or frustrated me, what can I do to move past it? There is a solution to every problem we have. 2. Get Out In Nature: Going for a head-clearing walk always helps me 3. Talk To Someone: Whether it's a significant other or a therapist, don't stuff your feelings. Get them out and learn from how you are feeling.

The Anger Iceberg shows ANGER on top of the water's surface. Underneath the water the iceberg is much larger and contains plenty of emotions that might be the cause of the anger. Among them are sadness, lonely, hurt, helpless, hungry, grief, anxiety, stress, tired, guilt, jealous and scared.

As we become more meditative/ observant and restful with the flow of life. We no longer react to our emotions the same way and thus can use the energy be it anger, sadness, joy and the likes to the moment of whatever will be useful for the purpose / goals in the present happening. When we identify with emotions and anger happens usually it’s a blameful non-inclusive response that happens and responsibility is put on the one triggering it. Be it another person, life event, thought or result of something. So really to be able to respond as conscious as possible a certain level of meditative state is useful. And that can be achieved by the advises given above! Know Thy Self and everything else will be an opportunity to give of Thy Self.

One thing I have found helpful is early identification of thoughts and misinterpretation of cues as well as recognizing the emotions that arises from this thoughts and dispute them before they gain roots

Quickest method we use in my course for cut the stress keep the success is a double inhale long exhale to release tension around the heart and mind calmness is almost instant within 5-20s And this will improve perception of the happening occurring in the moment and thus give access to different response then being a victim of the emotion that triggered by expecting something else.

In navigating the intricate terrain of expressing anger, I've come to appreciate the profound wisdom embedded in a mindful pause. When confronted by triggers – be they individuals, circumstances, or situations – our rational mind can be easily overtaken, leading us to respond impulsively, often with subsequent regret. Deliberately introducing a "space" between stimulus and response emerges as a potent strategy, affording us the time for introspection, listening, and self-regulation before re-engaging. It's crucial to acknowledge the merit of gracefully stepping away; allowing oneself the necessary time to process emotions ensures a return to the conversation with enhanced emotional intelligence and a more thoughtful communicative approach.

Exercise, especially out in nature. It does a world of good and the exercise will calm you and open your mind to different lenses on how to handle things. Your brain processes things during that white space time.

Learning to ask for help is one of the most important things I have done to manage my own anger. As a perfectionist and overachiever, I had a pattern of doing everything on my own, getting overwhelmed, and blowing up. When I recognized this patter, I realized how essential it was for me to ask for help, state my needs, and discuss my feelings. This isn't to say I am perfect now and never get angry. I still get angry but now I am more likely to take a pause, slow down, and talk it through instead of lashing out. I also avoid the overwhelm that leads to anger so much more.

One of my client had anger issues and being at the top of the league at ceo level that way it won't help him move forward. We started with Holistic approach - various guided meditations - hypnotherapy techniques to work on subconscious mind - Pranayam this is 1000 year old technique which now science recommends to work on anger or any other mental health issues. Overall if the energy is channelled these this are taken out from the root.

Let me illustrate an interesting way of understanding, drawing parallels with Marvel characters like Hulk. In this analogy, Hulk's anger is resolved when accepted as a natural outcome, akin to acknowledging that certain aspects of life are inevitable and have reasons. Similarly, anger and frustration are often not the real issue but rather triggers for emotional blocks. Take time to introspect, address unresolved matters, and either accept or reject them with a valid reason from your heart. Discuss your way through, understanding that deals.. Understand the saying! Rome, aren't built in a day.

We can practice "PRO." This acronym stands for Pause, Relax Open. We 1st pause to notice the anger -- how does it feel within the body? Are your fists clenched? Are you holding tension in the facial muscles? Bring a curious kind attention to what's present. Also notice your thoughts - what are you telling yourself? Are you perhaps judging your experience? Next, we invite both the mind and body to relax. Maybe letting the next exhalation carry an invitation for the muscles to soften, to let go and just allowing what's present to be here. The last step is to open with kindness to the present moment. This practice can help us to get out of our heads so to speak and open more fully to the situation from a more centered space.

You may not always be able to remain cool and calm and collected when you’re angry. It’s okay to express anger just like any other emotion. Anger is not toxic. Just as happiness is not toxic. Take away the label and just allow yourself to be. Sometimes you may blow up and it’s okay to do that as long as you are then able to reflect and understand what your triggers were, what boundaries of yours were violated, what you thought would occur as a result of that, and then to present that out loud with the other party so that all of you can have a really good understanding of the bigger picture and work together to solve it.

Feeling these emotions is what makes us human. Emotions are neither bad nor good but it's our actions, based on these emotions, that can be positive or negative. These feelings are a sign that something is not working. If we view this with curiosity and interest and "appreciate" the warning we can then make a choice as to how to respond. Awareness offers us the opportunity to begin to take back the reigns and make better choices when we respond.