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Learn your buttons, mindfulness can also raise our awareness of certain times or situations when we

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tend toward anger.

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Identify your primary emotions.

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Anger often comes from other emotions.

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For example, we might feel hurt or rejected and respond with anger, which in a way might be a more

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comfortable emotion for us.

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Or perhaps we feel fear that triggers us to lash out as when a fellow driver nearly causes an accident

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and our fear responds quickly.

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Change into rage.

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Notice what might be beneath your anger at times.

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Once we are aware of a feeling that led us to anger, we can deal with that source of the emotion rather

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than getting lost in the overlay of anger.

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Relax.

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Anger is a state of tension and physical relaxation can diffuse it.

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A similar reminder to ourselves to relax, accompanied by a calming breath, can listen our tension.

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It also helps to practice deep relaxation when we are not in the grip of anger so that we can let go

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of tension on command.

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Breathe with your anger.

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We don't have to react to our anger, but instead can learn to tolerate it by breathing with the anger.

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We can open to the experience of being angry, allowing it to run its course like a wave that rises

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and falls.

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Mindful breathing will also engage your parasympathetic nervous system, which quiets the fight or flight

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response.

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Observe the anger.

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We can take a small step back from our anger by taking the role of observer of our experiences, rather

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than identifying 100 percent with being angry.

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We can maintain some perspective on our reactions, seeing them as buzzing through us.

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When we watch our angry reactions like this, we start to recognize that we don't have to act on the

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thoughts and feelings.