Emotional Intelligence

Pillow Punching – Good or Bad for Anger Management?

Pillow Punching - Good or Bad for Anger Management?

While pillow punching might seem like a good idea for, “letting off steam” and managing anger, hitting things while angry actually tends to have the opposite effect.

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Expressing anger is not always the best way to deal with it.  In expressing anger we might be practicing or rehearsing it, and making it stronger in the depth of our consciousness.  Expressing anger to the person we are angry at can cause a lot of damage.

Some of us may prefer to go into our room, lock the door, and punch a pillow.  We call this “getting in touch with our anger.”  But I don’t think this is getting in touch with our anger at all.  In fact, I don’t think it is even getting in touch with our pillow.

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“Denying negative emotions leads to experiencing deeper and more prolonged negative emotions and to emotional dysfunction.  Constant positivity is a form of avoidance, not a valid solution to life’s problems—problems which, by the way, if you’re choosing the right values and metrics, should be invigorating you and motivating you.” ~ Mark Mason, The Subtle Art of Not Giving a F*ck

How to Handle Anger – A Mindfulness Exercise from Thich Nhat Hanh

How to Handle Anger

Learning how to handle anger is a crucial skill not only for managing relationships with others, but for managing the relationship you have with yourself as well.  

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Anger is an unpleasant feeling.  It is like a blazing flame that burns up our self-control and causes us to say and do things that we regret later.  When someone is angry, we can see clearly that he or she is abiding in hell.  Anger and hatred are the materials from which hell is made.  A mind without anger is cool, fresh, and sane.  The absence of anger is the basis of real happiness, the basis of love and compassion.

When our anger is placed under the lamp of mindfulness, it immediately begins to lose some of its destructive nature.  We can say to ourselves, “Breathing in, I know that anger is in me.  Breathing out, I know that I am my anger.”  If we follow our breathing closely while we identify and mindfully observe our anger, it can no longer monopolize our consciousness.

Awareness can be called upon to be a companion for our anger.  Our awareness of our anger does not suppress it or drive it out.  It just looks after it.  This is a very important principle.  Mindfulness is not a judge.  It is more like an older sister looking after and comforting her younger sister in an affectionate and caring way.  We can concentrate on our breathing in order to maintain this mindfulness and know ourselves fully.

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“When it comes down to it, if you feel crappy it’s because your brain is telling you that there’s a problem that’s unaddressed or unresolved.  In other words, negative emotions are a call to action.  When you feel them, it’s because you’re supposed to do something.  Positive emotions, on the other hand, are rewards for taking the proper action.  When you feel them,  life seems simple and there is nothing else to do but enjoy it.  Then, like everything else, the positive emotions go away, because more problems inevitably emerge.” ~ Mark Mason, The Subtle Art of Not Giving a F*ck

“Consciousness exists on two levels: as seeds and as manifestations of these seeds.  Suppose we have a seed of anger in us.  When conditions are favorable, that seed may manifest as a zone of energy called anger.  It is burning, and it makes us suffer a lot.  It is very difficult for us to be joyful at the moment the seed of anger manifests.  Every time a seed has an occasion to manifest itself, it produces new seeds of the same kind.  If we are angry for five minutes, new seeds of anger are produced and deposited in the soil of our unconscious mind during those five minutes.  That is why we have to be careful in selecting the kind of life we lead and the emotions we express.  When I smile, the seeds of smiling and joy have come up.  As long as they manifest, new seeds of smiling and joy are planted.  But if I don’t practice smiling for a number of years, that seed will weaken, and I may not be able to smile anymore.” ~ Thich Nhat Hanh, Peace is Every Step

Emotional Poison in Relationships — What It Is and How To Stop The Cycle.

Emotional Poison in Relationships. What It Is and How To Stop The Cycle.

Emotional poison is created by our reaction to what we consider injustice.  Some wounds will heal, others will become infected with more and more poison.  Once we are full of emotional poison, we have the need to release it, and we practice releasing the poison by sending it to someone else.  How do we do this?  By hooking that person’s attention.

Let’s take an example of an ordinary couple.  For whatever reason, the wife is mad.  She has a lot of emotional poison from an injustice that comes from her husband.  The husband is not home, but she remembers that injustice and the poison is growing inside.  When the husband comes home, the first thing she wants to do is hook his attention because once she hooks his attention, all the poison can go to her husband and she can feel the relief.  As soon as she tells him how bad he is, how stupid or unfair he is, that poison she has inside her is transferred to the husband.

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A Meditation on Anger from the Dalai Lama

Meditation on Anger

The following meditation is an excerpt from the book, The Art of Happiness by the Dalai Lama:

Let us imagine a scenario in which someone who you know very well, someone who is close or dear to you, is in a situation in which he or she loses his or her temper.  You can imagine this occurring either in a very acrimonious relationship or in a situation in which something personally upsetting is happening.  The person is so angry that he or she has lost all his or her mental composure, creating very negative vibrations, even going to the extent of beating himself or herself up or breaking things.

Then, reflect upon the immediate effects of the person’s rage.  You’ll see a physical transformation happening to that person.  This person who you feel close to, who you like, the very sight of whom gave you pleasure in the past, now turns into this ugly person, even physically speaking.  The reason why I think you should visualize this happening to someone else is because it is easier to see the faults of others than to see your own faults.  So, using your imagination, do this meditation and visualization for a few minutes.

At the end of that visualization, analyze the situation and relate the circumstances to your own experience.  See that you yourself have been in this state many times.  Resolve that ‘I shall never let myself fall under the sway of such intense anger and hatred, because if I do that, I will be in the same position.  I will also suffer all these consequences, lose my peace of mind, lose my composure, assume this ugly physical appearance,’ and so on.  So once you make that decision, then for the last few minutes of the meditation focus your mind on that conclusion; without further analysis, simply let your mind remain on your resolution not to fall under the influence of anger and hatred.

Buy:  The Art of Happiness from Amazon.

More:  Check out our full collection of quotes and resources from The Art of Happiness!

 

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