GRRR! Don't let your anger get the best of you! Here's how you can counter its effects…

From the desk of Miles Everson: Happy Friday! I hope you’re all having a great day so far. In these “Mindfulness by Miles” articles, I frequently talk about topics related to health, wealth, well-being, happiness, future of work, book reviews, and tips. My goal is that through these topics, you’ll be able to thrive in both your career and personal life. Today, allow me to share with you a topic that will help us keep our cool especially during the toughest, most heated moments of our lives. Are you ready? Continue reading the article below to know more!

GRRR! Don't let your anger get the best of you! Here's how you can counter its effects… Imagine a day that starts like any other. The sun rises, the world awakens, and life begins its daily hustle.  Suddenly, in the midst of this routine, a small incident happened. This could be in the form of a misplaced item, a traffic delay, or a misunderstood comment.  You now feel a torrent of frustration building up within you. The once peaceful morning now feels like a battleground, and calm seems a distant memory. Oh no… I believe most of us, if not all of us, have been in such situations, trapped in the grip of emotions that threaten to overshadow our better judgment.  After all, it’s a universal human experience: The sudden surge of anger, the heat rising, and the pulse quickening. This is not just an inconvenient reaction; it’s a natural response wired into our very being.  … but what if there’s a way to navigate these emotional storms with grace, transforming turmoil into tranquility? This practice doesn’t seek to suppress or ignore our feelings but rather to embrace and understand them. Let’s see how this can provide a pathway to not only managing our anger but also fostering a deeper sense of inner peace and resilience. Finding Calm in the Storm: Mindfulness for Managing Anger Every journey begins with awareness… and as with managing anger, the first step is becoming attuned to specific triggers that spark your anger.  These triggers can vary from person to person: A critical remark, a long wait in line, or even a perceived slight.  By observing your thoughts and feelings without judgment, you’ll be able to identify these patterns and start to understand what sets you off. You can do this in two ways through meditation:  Observing Your Physical Sensations Anger often manifests in your body long before it explodes in your words or actions.  Have you ever noticed your heart racing, your fists clenching, or your muscles tensing when you’re angry?  I bet you have! By tuning into these physical signs, you can catch anger early, acting on it before it takes control of you. This awareness serves as a crucial warning system, helping you to intervene before things get out of hand. Being Aware of Your Emotions Being aware of your emotions is key to managing them. Mindfulness invites you to pay attention to your emotions as they arise, acknowledging them without judgment.  This means instead of pushing your anger away or pretending it doesn’t exist, you explore it by asking questions like:  “What is causing this anger?” “Is there a deeper issue at play?” “Why am I reacting this way?” Understanding the root of your anger helps you address it more effectively. Now… how can you manage anger as it arises?  One of the most powerful tools for managing anger is something you do naturally every day: Breathing.  Mindful breathing involves focusing on your breath, and taking slow, deep breaths to calm your nervous system. This simple practice can significantly reduce the intensity of your anger, bringing a sense of calm and clarity to your mind. Additionally, it would be helpful to observe your anger without labeling it as “bad” or “wrong” to allow yourself to accept your feelings and respond thoughtfully, rather than react impulsively.  Basically, it’s about understanding that anger is a natural emotion and that it’s okay to feel it. What’s important is how you handle it. Another key principle of mindfulness is the power of the… PAUSE. When you feel anger rising, taking a moment to pause can create the space you need to choose a more measured response. You can even count one to 10 or as many seconds as you like to ensure your heightened emotions have lessened before you do or say something.  This is not about suppressing your anger but about giving yourself the time to think and act wisely. … but what if your anger issues involve another person?  When anger involves interactions with others, mindful communication becomes essential. This means practicing active listening and expressing your feelings calmly and clearly. By doing so, you can resolve conflicts more effectively and maintain healthier relationships with others. Besides, mindfulness is also about developing compassion for yourself and others. Recognizing that everyone experiences anger and treating yourself with kindness can reduce the intensity of your anger and its impact on your well-being.  At the end of the day, it’s about understanding that we are all humans and that it’s okay to experience moments of anger. Here are a few other techniques to help you manage your anger:  Body Scan: Practice a body scan to identify and release physical tension associated with anger. Meditation: Engage in regular mindfulness meditation to improve overall emotional regulation. Mindful Walking: Take a walk, paying close attention to each step and your surroundings, to help diffuse anger. Journaling: Write about your anger and triggers to gain more insights and perspective about it. Generally speaking, mindfulness for managing anger involves a series of practices that increase self-awareness and emotional regulation. By recognizing anger triggers, observing your physical sensations, and practicing non-judgmental observation, you’ll be able to manage your anger more effectively.  After all, managing anger through mindfulness is about more than just avoiding outbursts. It’s also about transforming your relationship with your emotions, leading to a more peaceful and fulfilling life.  So, the next time you feel the storm of anger brewing, remember that there is a path to keeping your cool… and that is through one mindful breath at a time. I hope you find today’s topic helpful! EXCITING NEWS AHEAD The world of work has shifted, and there’s no going back. The barriers to entry have never been lower for talented professionals to work independently, and today’s massive external workforce is hardly a pandemic-produced fad. Business owners can only survive in the new work landscape by partnering with this deep talent pool. With decades of experience in both small-business entrepreneurship and executive management at PwC, I truly believe that the future of work is independent. With that, I’m happy to share with you that my book, co-authored with Walter Scott Lamb, is now available for pre-order on Amazon! 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