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How to Use Mindful Meditation to Reduce Your Anger

December 4, 2022

5 min read

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Author : United We Care
Clinically approved by : Dr.Vasudha
How to Use Mindful Meditation to Reduce Your Anger


We all know that feeling of anger bubbling up inside us, and you can direct it to someone who cut us off in traffic or a co-worker who did something to annoy us. Whatever the case, anger is a normal emotion that can be harmful in certain situations.

But what if there was a way to reduce the amount of anger we feel daily? That’s where mindful meditation comes into the picture. This blog post will explore how mindful meditation can help reduce irritation and lead a more peaceful life.

Does mindful meditation help to reduce anger?

Yes, mindful meditation can help to reduce anger. When we are angry, our thoughts and emotions are out of balance, and we may feel like we are losing control. Mindful meditation can help us to bring our thoughts and feelings back into balance, and it can help us to see the situation more clearly and to respond more constructively.

How does mindful meditation help to reduce anger?

When you are feeling angry, it can be challenging to think clearly and make wise decisions. You may say or do things that you later regret. Mindful meditation can help you to break free from the cycle of anger by teaching you to become more aware of your thoughts and emotions.

Regular practice will teach you how to control your reactions to anger-inducing situations. You will better understand the root cause of your anger and find more constructive ways to deal with it. As a result, you will experience less stress and anxiety overall.

Why mindful meditation is essential to reduce anger

  1. Mindful meditation is an effective way to reduce irritation.
  2. A study found mindful meditation significantly reduced anger and aggression levels in people with borderline personality disorder (BPD). In this study, the participants who practised mindful meditation had lower levels of the stress hormone cortisol and reported feeling less angry and more able to control their emotions.
  3. Mindful meditation can help you become more aware of your thoughts and feelings and better understand how your thoughts and emotions affect your behaviour.
  4. With this increased awareness, you can better control your reactions to situations that usually make you angry.

Meditation exercises can help control anger.

Here are a few techniques you can try when you start to feel angry:


Meditation exercises can help control anger.


1. Watch your breath

When it comes to anger, mindfulness can be a helpful tool. One mindful meditation technique to help reduce irritation is watching your breath. Taking a few deep breaths and focusing on the movement of the chest can help to centre yourself and calm the mind. Once you’ve calmed down, you can more objectively assess the situation that caused your anger in the first place.

2. Follow the leader

Another mindful meditation technique to help reduce anger is following the leader. In this technique, you focus on your breath and let whatever thoughts or feelings come up without judgment. After a while, you start to notice that some ideas or feelings are more prominent than others. Follow the thought or feeling that seems most important and let it lead you to its significance. This technique can help you get in touch with what’s causing your anger so you can address it more effectively.

3. Release the anger from your body

When we allow ourselves to get angry, we endanger our physical and mental health. Allowing anger to fester in the body can lead to high blood pressure, heart disease, ulcers, depression and anxiety. It’s essential to find effective ways to release anger from the body before it takes a toll on our health.

4. Be a neutral observer

When mindful, we observe our thoughts and emotions without judgment and allow ourselves to experience them fully without getting caught up in the story our mind tells us. This can be a complicated practice, but it can significantly reduce the anger we experience.

One way to be a neutral observer is to notice the sensation of anger in your body simply. How does it feel? Where do you think it most strongly? Notice the thoughts that are running through your mind as well. What are you telling yourself about the situation? Can you see how these thoughts are contributing to your feeling of anger?

Once you have become aware of the sensation and the thoughts, let them go. Don’t try to hold on to them or push them away. Let them be, and focus your attention on your breath. Breathe deeply and slowly until you feel the anger start to dissipate.

5. Boost self-regulation

Mindful meditation can help to boost self-regulation by teaching people how to become more aware of their thoughts and emotions. By observing their thoughts and feelings without judgment, people can learn to control them better. Additionally, mindful meditation can help people connect with their innermost selves, leading to greater self-awareness and self-control.

6. Expand awareness with curiosity

Curiosity is one of the critical components of mindfulness meditation and can help reduce anger in several ways. First, by expanding our awareness through curiosity, we are more likely to catch ourselves before we get angry. Secondly, interest can help us see the situation from other perspectives, which can help us understand and empathise with them, diffusing our anger. Finally, curiosity can allow us to distract ourselves from our anger triggers and focus on something more positive.


If you’re struggling with anger, it might be time to try mindful meditation. Mindful meditation is an effective way to reduce irritation and improve overall mental health. You may find that after practising the technique for a while, you can better deal with angry thoughts and emotions when they arise.

If you get angry, take a few deep breaths and focus on the present moment. It’s easy to start, and plenty of resources are available to help you learn the basics if you get in touch with United We Care. Our experts can help you regain control of your thoughts and emotions and live healthier lives.

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Author : United We Care

Founded in 2020, United We Care (UWC) is providing mental health and wellness services at a global level, UWC utilizes its team of dedicated and focused professionals with expertise in mental healthcare, to solve 2 essential missing components in the market, sustained user engagement and program efficacy/outcomes.

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