07/07/25
You can say that anger runs in my family 
.
Many of my family members have hot tempers, and I’m no different.
It could be something small like my email not loading fast enough…
Or something big like dealing with someone being disrespectful…
And I can get triggered.
I’ve had to work on dealing with anger for years, and to be honest, I still struggle sometimes.
When anger gets the best of me…
It can derail my productivity and negatively affect important relationships.
When I’m able to effectively manage the anger…
I remain composed and resilient, even when facing significant change and uncertainty.
I have found that there are 3 simple and effective ways to manage anger, which anyone can apply immediately.
1. Mindfulness In Action
I’m careful with how I’m terming this first step, because saying “mindfulness” is not enough.
Mindfulness is a concept that points to something that requires action.
How I define mindfulness is paying attention to the present moment, objectively, and without judgment.
To manage anger effectively, we need to practice mindfulness (not just think about it).
How?
Here are a number of ways to practice:
- Mindfulness meditation
- Mindful walks in nature
- Journaling
- Yoga
- Mindful exercise
- Deep mindful breathing
- Mindful eating
To manage anger, you need to be familiar with it.
You need to learn how to accept it, embrace it, and work with it rather than against it.
This is not possible if you’re unable to improve the relationship you have with anger.
I’m very intentional with my words.
It’s a relationship.
YOU are not the anger.
You are noticing anger in you.
That’s a significant difference that can only be realized through a mindfulness practice.
2. Channel The Energy
I’m not referring to mediums or spirits here.
What I mean by “channeling” is to find an outlet for the anger that is useful.
For example, if anger is beginning to feel overwhelming, ask yourself…
How can I use this energy in a positive way?
Maybe it leads you to exercise.
Maybe it propels you to work on a creative project.
Maybe it enables you to finally organize your workspace after putting it off for months.
Anger in your body is a powerful energy that can be used for good.
Rather than suppress it, fuel it, or even try fixing it…
You can choose to channel it.
3. Seek Social Connections
I want you to be careful as you read this 3rd option.
Because I’m not suggesting that when you feel anger, you need to vent to someone.
I’m not recommending that you complain about what you’re angry about.
My advice is NOT to vomit about why you’re angry with another person.
The research is clear on this; venting only makes you angrier.
Instead, seek out social connections in a way that allows you to connect about something more meaningful.
Reach out to a friend or family member and be curious about what’s going on in their world.
Laugh with them.
Give them advice.
Support their needs.
You’ll be amazed at how quickly your anger dissipates as soon as you start laughing with someone or helping them through their challenges.
Anger is a part of the human condition.
You’re going to experience anger throughout your life, and it’s not possible for you to avoid the feeling.
So instead, learn how to manage it by applying these 3 strategies when anger starts to consume you.
Rooting for you,
Jay (encouraging you to master the anger that arises within you)
