“Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned.”

~ Buddha

 

Anger is one of the most toxic emotions anyone can hold on to. Not only it will significantly disturb well-being but it can also demolish all the positive things around.  

The feeling of anger comes out like a volcano. Sometimes very unexpected but every time very disruptive. Of course, everyone feels angry at times due to certain situations. However, not everyone experiences uncontrollable anger frequently. For some, lashing out and breaking every stable relationship becomes a way of being.

There are a variety of practices for anger control. Some techniques include Cognitive Behavioral Therapy (CBT), mindfulness, and meditation. Hypnotherapy and self-hypnosis have been found to be very beneficial to control anger and related emotions as well.

 

Why do we get angry?

There may be many reasons why someone gets angry. At times, we may all get angry due to unfairness, mistreatment, accidents, and so on. However, sometimes you may find that your anger is out of control even when the trigger is very minimal.

Some reasons for uncontrollable chronic anger could be lack of sleep, early childhood trauma, hormonal changes, or different underlying issues.

In 1980, a psychologist named Robert Plutchik designed the Wheel of Emotions. A human can experience thousands of emotions. To be able to identify and really understand the main emotions that we are feeling, Plutchik came up with 8 core emotions that are at the root of all emotions. According to the Wheel of Emotions, “Anger” is caused by rage and also associated with annoyance.

 

Hypnosis and anger 

Anger is an emotion that can easily get out of control -or at least feel like it-. Hypnosis is a therapeutic tool that can help to have better emotional management. In other words, hypnotherapy can be very promising for anger-related issues.

Although hypnosis may be perceived as “You are never going to feel anger again” type of intervention, it actually sounds more like “You are choosing to feel in control rather than anger”. Hypnosis allows you to become aware of your options and emotions at all times. Therefore, your emotions and reality become something you choose to have rather than something that happens to you.

There are many techniques that can be used under hypnosis for anger management. The very first step always is a non-judgmental listening and understanding of the hypnotherapist. Depending on the cause, the hypnotherapist may work on venting some negative emotions, regression techniques, sleep improvement, or specific tools to release anger when it starts to build up.  

In addition to the sessions, self-hypnosis has been very helpful with emotion control as well. Usually, the hypnotherapist can teach you the self-hypnosis technique for you to practice at home. When practiced daily, self-hypnosis will increase the positive reinforcement of emotion management and further release negative subconscious programming.

 

Self-help tips for anger management

 

During onset: 

·      Use your breath -Breath is one of the easiest and most effective tools for emotion control. Usually, when we are angry, we are overwhelmed with emotions and may be out of touch with our bodies. Simple breathing can bring you back to the present and give you the control that you need.

There are many different breathing tools to invoke different feelings. To initiate calmness instead of anger, you can use 4-8 breathing. Simply inhale as you count to 4 in your mind and exhale as you count to 8. Repeat this round as much as you need. Usually, 3 rounds should feel like a calm breeze.

 

·      Use an anchor – If you are working with a hypnotherapist, you can try the anchor technique. Anchor is created by imagining a place of calmness and comfort in the subconscious mind under hypnosis. This image and feeling are then anchored to a physical act or a word. For example, if you’ve ever seen the “Index finger rub to the thumb” anchor, that is a physical anchor that triggers a positive emotion that was created under hypnosis

 

·      Take a break – Sometimes all you need is a time out. Take a step back. Change your environment. Maybe go to another room or step out. Take a moment to yourself. By stepping out, you will be able to separate yourself from the negative situation.

 

·      Observe – The best way to learn about yourself is by observing your emotions. When you feel the anger building up observe your emotions and try to understand what made you feel like that. What are your triggers? What puts you on edge? This can help you become aware of your triggers so you can manage your emotions easier later on.

 

Long-term anger management tips:

 

·      Try self-hypnosis – You may not be ready to try hypnotherapy yet, but definitely give a try to self-hypnosis. Self-hypnosis is a tool that helps you create a light state of hypnosis that is very similar to meditation. During self-hypnosis, imagination and senses are heightened. Just like in hypnosis, the subconscious mind becomes more open.  

Self-hypnosis instructions can be found online or through other hypnotherapists. Also, if you are working with a hypnotherapist, they can provide you with the instructions as well.

·      Understand your triggers – As you observe yourself more and more, you will become familiar with what turns the switch for you. Are they small details that ruin the day for you? Or are they usually caused by certain people? Understanding these triggers can help you either make different choices or if there is a root cause, seek help for further improvement.

 

·      Practice mindfulness – Mindfulness is a self-awareness technique that focuses attention on yourself and your body. Some prefer to focus on breath, some focus on body sensations, or some focus on an outside object. Mindfulness helps with creating a more intimate connection with the body. The more you understand your body, the better you can control your emotional reactions!

 

·      Improve physical factors contributing to anxiety – Lack of sleep, fatigue, or eating junk food can create a fertile environment for anxiety. Imagine a day when you didn’t get enough sleep the night before. Don’t you feel more on the edge?

If you already think that anger is a problem for you, work on improving other aspects that may trigger anxiety. Make sure to get 7 to 9 hours of sleep, eat nutritious foods, and decrease stress in your life.

  

When to seek help? 

Anger is a common and expected emotion for everyone. However, if you feel that your anger is significantly out of control and it’s hurting your life such that you are breaking relationships, becoming violent, or breaking a law; it may be a good time to ask for further help from a professional.

When you look for options, also keep hypnotherapy in mind. After all, hypnosis is the ultimate tool to control your emotions and your emotional state!

***The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.