Understanding & Controlling Your Anger

Anger is a normal, usually healthy, human emotion and learning to recognise it and manage it appropriately is extremely helpful for a happy and healthy life. Join me on this 9 part series which aims to help you manage it safely and appropriately through mindfulness and breathwork.
We will cover the physiology of anger to help you understand the chain of events that occur in the body and brain. Also, we will look at your relationship with anger, how that may have formed and how you deal with it, if at all. You will learn ways of calming your nervous system and letting go of difficult feelings through mindfulness practice and breathwork which will assist you in regulating your emotions better.

Hilary Heart’s courses include a scientific bent to help you understand the subject better.

Lección 1: Recognise & Embrace Your Anger

So what is anger? Just like other emotions we experience anger in both the body and mind. We will look at the physiology of anger to be able to understand the complex series of events that occurs as we become angry. Our awareness of this happening is the first step in the healthy management of this complicated emotion.
We will then finish with some breath work which will prove helpful in decreasing stress and increasing calm and can be used any time one wishes to calm their nervous system.

Lección 2: Learning To Override Your Emotional Reactions

The state of being calm, stable and composed, especially when under stress is improved by practicing mindfulness. Experience this "body scan" mindfulness meditation and decide whether you wish to incorporate it within your lifestyle knowing that it can develop and maintain a state of composure, peace and balance in all sorts of experiences.

Lección 3: Explore your own relationship with anger.

How you feel about anger and how you deal with your own anger will depend on many factors such as childhood conditioning and how anger was or was not expressed in the family home. Some people are comfortable with it and express it outwardly while others may internalise and repress it or maybe deny it.  We will examine the influences that play a part in the way people deal with their frustrations, irritations or anger. You may find that some parts resonate with you thereby providing greater insight into understanding your way of being in relation to this emotion.

Lección 4: Awareness Is The First Step In The Healthy Management Of Anger

Through a visualisation I invite you to explore your own response to anger so you can become aware of your bodily feelings & sensations, emotions and thoughts. When we meet our anger with awareness it allows us to step, out of it, rather than getting caught up in it. We can then gain a distance from it and view it from a different perspective.

Lección 5: Learning to Calm Your Nervous System

Angry states produce high levels of arousal so it is important that you arm yourself with practices that can assist in calming your nervous system. Here you will learn the simple and ancient breathing technique called 7:11 breathing which you can employ whenever you are in need of calming your nervous system.

Lección 6: The Power Of Pause

“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.” (Viktor Frankl) The healthy management of anger ALL starts with awareness so that you don’t get caught up in it but instead, you step out of it. As your awareness grows of your own physical and mental response to angry feelings you will be able to create that space Victor Frankl talks about……….the space where you have the power to choose your response.

Lección 7: Honey Bee Breathing

By now you are probably becoming more aware of your bodily state when irritated, wound up or angry and you are learning to regulate your nervous system rather than allowing it to be hijacked. Here Hilary shares yet another lovely breathing practice that will directly influence your nervous system, helping you to slow your mind and calm your nerves.

Lección 8: Anger Can Be A Wise Messenger

You are invited to pause and take a moment to explore the reason for your anger. Why are you feeling irritated, annoyed or angry? What's this really about?
Be prepared to dig deeper and explore the anger from a different perspective. Hopefully some insight may be gained and transformation can follow. Be prepared to be enlightened.

Lección 9: Letting Go Of Difficult Feelings

In this last part of the course Hilary Heart summarises the different ways anger can present. From anxiety to freudian slips, and more, anger is indeed complicated but when we take time to acknowledge it, reflect and dig deeper insight can be gained.
Lastly, Hilary invites you to practice a loving kindness meditation which can assist in letting go of difficult feelings and can bring great benefits for our mental health and well-being.

Reviews

Thank you for this wonderful course. It brought me to the realisation that I was expressing my anger inappropriately leading to the detriment of some close relationships. The breathing techniques along with traffic light visual was so helpful. Also the explanation of feeling what emotions arise under the anger was very interesting. Learnt so much from this 💖

A really good course..Hilary has a great way of communicating ideas

Been dealing with anger a lot of my life. Really appreciate your insight. Thank you for making this course! Namaste

This was a great course with very practical tips - i am hoping to deploy them in my life. Thanks for sharing your wisdom 🙏🏻

Anger can be such a tricky emotion - this course does a brilliant job of helping to understand the whys and the effects of anger on one’s body, as well as offering practical insights on how to aknowledge, address, and channel anger productively.

Well structured course which gave a lot to think and practice. I like the idea that the moment between trigger and reaction is the place where we can choose. I will certainly bear in mind 7-11 breathing as a method to pause. I loved the loving kindness meditation at the end and plan to listen it again. My warmest thank you for this course. This kind of content is the reason I keep subscribing the Insight Timer.

What a shame that I’ve discovered a need for this course so late… It gave me such an impactful insight into my own needs, patterns, and made me aware of things which are still to be discovered.

The final class is a pure masterpiece. The way I reacted to it… surprised me a lot.

Thank you

An important topic and Ms. Heart’s series is a worthwhile contribution to my effort to manage my own anger.

Thank you, Hillary, for the wonderful tools and for the comforting insight. This is such a useful course. 🙏💕

I believe this course gave me the tools I need to become more in control over my anger. Thank you!

Excellent tips/suggestions to manage anger. This course helped me to pinpoint the core issue of my anger. Thank you!! Namaste 🙏💗🦋

This helped me understand some of the reasons for the unresolved anger I have with my spouse.