Meditation For Anger

Meditation for Phobias
Written by theta

Written by theta

September 3, 2021

We all get angry now and then. It’s normal and in many instances, it can be healthy. However, constant or frequent anger will take a lasting toll on the human body and more importantly, the mind. 

Anger is a very complex emotion that shows itself in many different forms. It’s energy that we create to help deal with different situations. Only when we identify with it, create a grudge, and continue to fuel it, do we create problems. But, through meditation, you can help transform your anger and understand how to manage it.

What is Anger?

Anger is an emotion characterized by antagonism toward someone or something that you feel has wronged you. It’s an intense emotion that can be characterized by feeling stressed, frustrated, irritated, or other types of emotions that cause tension in your body. Often presenting itself in three different forms, passive aggression, open aggression, and assertive anger, it can be excessive and cause irrational behavior. At this point, it becomes harder to keep our emotions in check which can lead to more anger.


Passive-aggressive anger is when individuals repress their anger in an unhealthy, undermining way. This type of anger can lead to stressed relationships and negative health effects.

Openly Aggressive

This type of anger is expressed in an open, verbal, or physical manner. This method is often used to hurt or cause emotional harm to others.

Assertive Anger

One of the most encouraging types of anger, assertive anger is managed in a controlled manner and expressed in a safe, manageable way.

While anger can be normal and healthy at times, providing a pathway to express these emotions in a positive manner is important. Keeping these feelings bottled up and internal can lead to excessive anger and cause serious health problems. 

Health problems anger can cause include:

  • Increased blood pressure
  • Increased heart rate
  • Increased blood pressure

Additional health problems can include depression, anxiety, insomnia, substance abuse, ulcers, among other things. This heightens the importance of controlling your anger before it controls you.

Traditional Coping Methods For Anger


Knowing how to cope with anger is one of the most important steps to managing anger. People have found numerous different tactics to managing their anger from screaming into a pillow, to going for a long walk, to counting backward from 100. But there are tried and true methods to effectively coping with your anger.

Identify the Cause of Your Anger

We all have a different way of expressing our emotions, and anger is no different. Some people might find that screaming helps release their anger and calm them down. For others, anger is expressed physically, causing self-harm or harm to those around them. This heightens the importance of identifying your anger and understanding how to cope with it. Being able to release your anger in a positive manner matters to you and those around you.

Physical Exercise

Working out is a great way to stay in shape and the health benefits are incalculable. But when it comes to physical exercise and anger, it’s one of the best ways to release stress. It’s taking all this energy, this build-up of anger, and releasing it into a productive way to diffuse the situation and release the tension.

Release Your Energy

Holding anger inside is one of the worst coping mechanisms for managing your anger. All it does is build and build and build until an outburst erupts. Talking to someone, writing down your thoughts, painting, reading, are all ways to help release anger in a positive manner.

Avoiding Anger Causing Situations

This can be one of the hardest coping methods as some situations are simply unavoidable. Maybe work is creating stress leading to anger, maybe actions taken by a loved one are creating tension, but finding a way to avoid anger is important. There are certain situations that we can avoid when it comes to our triggers and being able to recognize them is important.


The best for last. Meditation is one of the most common and beneficial ways to help control our anger. Spending a few minutes each day to practice breathing routines, thinking about how to react in stressful situations, practicing self-calming techniques, will all lead to a calmer, better you.

The Science of Controlling Anger


One of the leading methods to controlling anger has been found to be meditation. In a study of 37 people, 15 people of whom were new to meditation, and 12 who were experienced, the study analyzed their blood pressure, breathing rate, heart rate, and physical and emotional response to their anger.

For the people new to meditation, after only 20 minutes of meditating, they experienced a more calming, relaxed response when experiencing anger. For the 12 experienced meditators, anger was like the wind blowing to them. They were nearly unaffected by anger-producing situations.

This study highlights the fact that individuals who meditated for just a short period of time were better able to control their anger. What would happen after several months or years of meditation to control anger? We have the tools to manage ourselves, we just need to recognize and prioritize them.

Theta’s Guided Meditation and Suggestion Therapy For Anger

At Theta, we provide GMS™ (Guided Meditation and Suggestion) therapy to individuals who struggle to cope with their anger and frustration. We will help you take back control of your feelings, your thoughts, your emotions, so you can be a more confident and relaxed person. 

In just a few sessions, you’ll see unbelievable results not only when it comes to your thoughts, but your physical health as well. Get in touch with us today to learn more about our meditation therapy to control your anger.

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