Anger is a deeply human emotion that arises frequently in our lives. Often, it serves as a shield, concealing more vulnerable feelings like fear, shame, rejection, and helplessness. Many of us have a challenging relationship with anger. Anger, like other emotions, usually comes with an “action tendency”—a motivation to do something. We experience anger when our needs are unmet, and we want to take action to correct the situation. Anger is a natural response to threat, injustice, abuse, and oppression. It wakes us up and motivates us to take action to protect ourselves and other people. Anger can reveal our deepest values and serve as a positive force in our lives. Here are powerful steps to master anger and transform it.

Victor Frankl, an Austrian psychiatrist and Holocaust survivor, is quoted as having said, “Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”

When you notice anger rising, stop and breathe. One slow, deep breath begins to calm the nervous system; a few more create enough space to regain self-command. This pause shifts you from automatic reaction to conscious response. Mindful breathing anchors you in the present moment and interrupts escalation, allowing you to........

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