Last week, we had an engaging discussion about the effects of anger on both the body and mind. We explored some common triggers of anger, such as feeling threatened or powerless, and shared strategies for addressing them.
We also recognized patterns we may have developed for dealing with anger, such as lashing out or internalizing our feelings, and discussed healthier alternatives for responding to our emotions. It was an enlightening conversation that left us with much to consider on how we can better manage our anger in the future.
This week, we will explore practical ways to develop the ability to communicate your needs honestly and straightforwardly, while also considering the needs and emotions of those around you.
5 Steps for Dealing with Your Anger
Dealing with anger can be tough and overwhelming, but it’s important to remember that it’s a natural and valid emotion that we all experience at some point in our lives. In this section, we’ll explore practical ways to manage anger and cultivate greater emotional intelligence.
We’ll discuss the importance of giving yourself and others permission to feel angry, recognizing the root cause of your emotions, and finding healthy ways to express and manage your feelings. Let’s dive in and discover how you can better deal with anger in your life!
Take a moment to think about a situation that made you feel angry recently. It’s totally okay to feel angry about it for the next 10-15 minutes as we go through some ways to manage your anger. When you reflect on the situation, what thoughts and emotions come up for you? Don’t worry, I’m here to help you work through it.
The first thing I want for you is to give yourself permission to feel angry. It’s okay to feel angry, as much as you need to. Other people also have the right to feel angry, so let’s give them the space and permission to do so. By allowing everyone to feel angry, you take back your power and give others the opportunity to do the same.
It’s important to remember that giving permission to feel angry does not mean giving permission to lash out or harm others, but rather to acknowledge and process those emotions in a healthy way.
Remember, it’s completely normal to feel anger, and denying those feelings can lead to internalizing emotions and potentially causing more harm. By acknowledging and accepting anger as a valid emotion, you can work towards understanding the root cause and finding healthier ways to express and manage your feelings.
Below are five steps for dealing with your anger. Take it one step at a time and give yourself as much time as you need to work through each step.
1. Identify the beliefs you hold about anger. When you reflect on the situation that recently made you angry, what thoughts come up for you? Often, our thoughts reflect our beliefs. A belief is simply a thought that you give power to by holding it as truth and allowing it to control your life and influence your actions.
For a list of common lies we believe about anger and how to reframe them with the truth, refer back to the Navigating Anger and The Truth about Anger blog posts.
2. Feel your anger. Anger is just emotional energy and is neither right nor wrong. There are many ways to release this energy. You can physically express it by hitting a pillow, taking up kickboxing, or dancing. You can scream into a pillow or yell into empty space in your car.
Alternatively, you can call a trusted friend to vent, write an angry letter in your journal, or channel your energy into a creative project. Find a method that works for you to release the physical energy of anger without harming others.
Experiencing your anger will help you release the emotion from your energy field. This prevents it from becoming trapped and causing pain, or from unexpectedly resurfacing in the future.
3. If you feel out of control of your anger, take time to detach. Remove yourself from the situation and change your environment. You could go for a walk or run an errand that you’ve been meaning to do to get your mind off the situation for a bit. This will allow you to decompress, clear your mind, and make a better decision about how to deal with your anger, instead of letting it control you.
You may also need to remove yourself from someone else who is feeling angry. Choosing to react to their anger is allowing their anger to control you. In both cases, you need to detach so you can plan a better course of action.
4. Ask for what you need. Sometimes, our anger is caused by an unmet need. For example, if someone is interrupting us and we feel frustrated, it may be because we have a need for respect and consideration.
Take a moment to reflect on what made you angry and what your underlying needs are. By identifying our needs and expressing them clearly, we can avoid misunderstandings and work towards a mutually beneficial solution.
5. Take ownership of your anger. Instead of blaming others with “You made me,” try expressing “I feel angry when you do this because…” This shifts the responsibility and power back to your own self. Although anger is a normal reaction, we are still accountable for our own emotions.
Likewise, other people are responsible for their own feelings and emotions, so let them experience their emotions without feeling the need to fix it. This way, we can all learn to be more accountable for our own emotions and respect others’ emotional experiences as well.
It’s important to remember that anger is a natural and valid emotion that we all experience at some point in our lives. By acknowledging and accepting anger as a valid emotion, we can work towards understanding the root cause and finding healthier ways to express and manage our feelings.
The five steps for dealing with anger are to identify the beliefs you hold about anger, feel your anger, detach if you feel out of control, ask for what you need, and take ownership of your anger. By taking it one step at a time and giving yourself as much time as you need to work through each step, you can better deal with anger in your life and cultivate greater emotional intelligence.
This can help you manage your anger in a healthy and productive way, leading to better relationships, improved communication, and a greater sense of emotional control.
How can you use these steps to better manage your anger? How do you think using these steps would change the way anger affects your relationships and personal energy?
In the next sections, I’ll share how you can lean on your own intuition and utilize Reiki to help you manage your anger.
Using Intuitive Messages to Manage Anger
Anger is a completely natural and valid emotion, and it is essential to acknowledge and express it. When you experience anger, you may tend to react impulsively, but taking a moment to understand the message behind your anger can help you develop greater emotional intelligence and ultimately lead to a more fulfilling life.
It is important to recognize that every emotion has a message that you can explore through your intuition, including anger. By tapping into your intuition, you can gain insight into the root cause of your anger and discover the message it is trying to deliver.
When you feel angry, you can try to take a moment to pause and bring your attention to your physical and intuitive senses. You can notice the physical sensations in your body, your thoughts, and the mental picture of your anger. Then, you can ask each of these what they are trying to communicate to you. By taking the time to listen to yourself, you can gain a deeper understanding of your anger and learn how to express it in a healthy way.
Suppressing anger can lead to negative consequences, both physically and mentally. Acknowledging and expressing your anger in a healthy way is crucial for your well-being. By reflecting on your emotions and exploring their messages, you can become more aware of what is happening inside you.
This increased self-awareness can lead to a better understanding of your triggers and allow you to respond to situations rather than react to them. By tapping into your intuition and becoming more aware of your triggers, you can respond to situations in a more productive and constructive way.
Additionally, you can also seek support from others and find healthy outlets for your anger, such as exercise or creative expression. By doing so, you can embrace your emotions and use them as a tool for personal growth and self-improvement.
The Role of Reiki in Managing Anger
Reiki is a powerful tool that can help you manage your anger. You can use Reiki both as a personal practice and in sessions to support your management of anger.
As a personal practice, you can integrate Reiki into your daily meditation practice. In sessions, there are many ways to utilize Reiki to understand and manage anger, building on the various methods we have discussed over the past three weeks.
Using your personal Reiki practice to manage your anger:
The foundation of a Reiki practice is learning to perform a self Reiki treatment. If you have already taken Reiki I, you know that a self-treatment is essentially a meditation practice that involves placing your hands in various positions related to the chakra system. As you do this, you meditate or focus on sending Reiki energy into the chakras for healing and balancing your own energy system.
If you have taken Reiki with me, you also know that you can use this time to tap into your intuition and gain information about your energy system, which you can use in your personal growth journey.
If you are interested in learning more about how to do Reiki for yourself, I am available for individual training. This will enable you to learn these practices and integrate them into your own life to meet your healing goals.
Meditation has been found to provide numerous benefits for the human brain. These benefits can be further enhanced by practicing Reiki. One of the key benefits is that it can actually strengthen the amygdala and prefrontal cortex. These are two regions of the brain that are central to our emotional regulation and decision-making abilities. We discussed this in more detail in the blog posts on How Anger Affects Our Body and Mind and Identifying Your Learned Behaviors and Patterns for Dealing with Anger.
Essentially, the amygdala is activated when you perceive something as threatening, which can trigger feelings of anger and physiological responses such as an increased heart rate. By developing a regular Reiki practice, your amygdala will strengthen, reducing the intensity of your response when you perceive a threat.
Because of this, Reiki can also be used as a tool for reframing your thoughts and perceptions. By creating stories that help us to see a particular situation in a different light, we can actually change the way that we approach anger and other negative emotions. This is because these stories help us to reframe the threat that we perceive, leading to a more positive and constructive response.
How Intuitive Healing Sessions can support you in managing your anger:
In my signature Intuitive Healing Session, I use Reiki as one of the primary tools to help you achieve your healing goals. During each Intuitive Healing Session, you will receive up to an hour of Reiki healing.
Receiving Reiki allows your body’s relaxation response to fully activate, further enhancing the benefits of meditation. If you find meditating on your own difficult, receiving Reiki is a great way to let go and allow the process to happen naturally.
By using advanced Reiki techniques, such as timeline Reiki, we can send healing to all the times in your past where you have experienced anger. By utilizing a combination of Reiki symbols and guided visualization, we can remove anger from your system and change the stories that keep you trapped in anger.
You will have me as a guide to support you through the process step-by-step, and help you through the work that can be challenging to face alone.
In addition, I use power-centered coaching and practical tools and exercises to guide you through all the steps we’ve discussed over the past three weeks.
This approach allows you to apply what you’ve learned in your everyday life, in your relationships and real-life situations. You’ll be able to communicate your needs and feelings easily without getting stuck in them.
If you’re interested in learning more about how to use Reiki to manage your anger, or if you’d like to schedule an Intuitive Healing Session, don’t hesitate to reach out. Together, we can explore how to better understand and manage your anger, and work towards a more fulfilling and balanced life.
In conclusion, managing anger is an essential part of emotional intelligence and personal growth. It’s important to acknowledge and accept anger as a valid emotion and to learn healthy ways to express and manage it. By identifying the beliefs you hold about anger, feeling your anger, detaching if you feel out of control, asking for what you need, and taking ownership of your anger, you can better deal with anger in your life.
Additionally, by utilizing intuitive messages and Reiki, you can tap into your intuition and strengthen emotional regulation and decision-making abilities. Remember, by working towards a better understanding and management of anger, you can lead a more fulfilling and balanced life.
