There鈥檚 no shortage of things to feel angry about these days. Whether it鈥檚 politics, social injustice, or the cost-of-living crisis, the world can feel like a pressure cooker.
nearly one-quarter of the world鈥檚 population feels angry on any given day. While anger is a normal human emotion, if it鈥檚 intense and poorly managed, it can quickly lead to aggression, and potentially cause harm.
Feeling angry often can also have negative effects on our , as well as our and .
So how should you manage feelings of anger to keep them in check? Our suggests mindfulness can be an effective tool for regulating anger and reducing aggression.
What is mindfulness?
is the ability to observe and focus on your thoughts, emotions and bodily sensations in the present moment with acceptance and without judgement.
Mindfulness has been practised for thousands of years, most notably in Buddhist traditions. But more recently it has been adapted into secular programs to support mental health and emotional regulation.
Mindfulness is taught in a variety of ways, including in-person classes, residential retreats and through digital apps. These programs typically involve guided meditations, and practices that help people become more aware of their thoughts, feelings and surroundings.
Mindfulness is linked to a range of mental health benefits, including .
also suggests mindfulness is associated with reduced activity in brain regions linked to emotional reactivity, and greater activity in those involved in (the ability to manage our thoughts, emotions and behaviours).
In this way, mindfulness could foster emotional awareness essential for the effective regulation of emotions such as anger. And , they may be better able to think clearly, reflect on what matters and take meaningful action, rather than reacting impulsively or shutting down.
We reviewed the evidence
To better understand whether mindfulness actually helps with regulating anger and aggression, we conducted a meta-analysis. This is a study that combines the results of many previous studies to look at the overall evidence.
We across different populations and countries, including both people who were naturally more mindful and people who were randomly assigned to take part in interventions aimed at increasing mindfulness.
People who were naturally more mindful were those who scored higher on questionnaires measuring traits such as present-moment awareness and non-judgmental thinking. We found these people tended to report less anger and behave less aggressively.
However, mindfulness isn鈥檛 just something you have or don鈥檛 have 鈥 it鈥檚 also a skill you can develop. And our results show the benefits of lower anger and aggression extend to people who learn mindfulness skills through practice or training.
We also wanted to know whether mindfulness might work better for certain people or in particular settings. Interestingly, our results suggest these benefits are broadly universal. Practising mindfulness was effective in reducing anger and aggression across different age groups, genders and contexts, including whether people were seeking treatment for mental health or general wellbeing, or not.
Some anger management strategies aren鈥檛 backed by science
To manage feelings of anger, many people turn to strategies that are not supported by evidence.
Research suggests 鈥溾 while thinking about your anger is not a healthy strategy and may intensify and prolong experiences of anger.
For example, in , research participants were asked to hit a punching bag while thinking of someone who made them angry. This so-called 鈥渃athartic release鈥 made people angrier and more aggressive rather than less so.
Breaking things in , while increasingly popular, is similarly not an evidence-based strategy for reducing anger and aggression.
On the other hand, our research shows there鈥檚 good evidence to support mindfulness as a tool to regulate anger.
Mindfulness may reduce anger and aggression by helping people become more aware of their emotional reactions without immediately acting on them. It can foster a non-judgmental and accepting stance toward difficult emotions such as anger, which may interrupt the cycle whereby anger leads to aggressive behaviour.
Mindfulness is not a magic bullet
All that said, it鈥檚 important to keep in mind that mindfulness is not a magic bullet or a quick fix. Like any new skill, mindfulness can be challenging at first, takes time to master, and works best when practised regularly.
It鈥檚 also important to note mindfulness may not be suitable for everyone 鈥 particularly when used as a standalone approach for managing more complex mental health concerns. For ongoing emotional challenges it鈥檚 always a good idea to seek support from a qualified mental health professional.
However, if you鈥檙e looking to dial down the impact of daily frustrations, there are plenty of accessible ways to give mindfulness a go. You can get started with just a few minutes per day. Popular apps such as and offer short, guided sessions that make it easy to explore mindfulness at your own pace 鈥 no prior experience needed.
While mindfulness may not solve the problems that make us angry, our research shows it could help improve how we experience and respond to them.
, Research Fellow, The Matilda Centre for Research in Mental Health and Substance Use, ; , Lecturer, School of Psychology, Faculty of Health and Medical Sciences, , and , Professor of Psychology,
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