5 Buddhist Teachings To Deal With Anger

buddhist teachings to deal with anger 1

Anger is an inevitable emotion; everyone feels it. For some it is a mild annoyance, while for others itโ€™s a fuming rage- we experience anger in some form every day. For some people, their anger can become a serious problem if not managed properly.

By โ€œa serious problemโ€, I mean the kind of anger that creates constant negativity in your system, reduces your productivity, increases your blood pressure, and causes a number of other unwelcome changes in your life. In Buddhist teachings, anger is labeled as an โ€œafflictive emotionโ€, meaning a state of mind that leads to suffering.

Understanding the nature of suffering and eliminating it are the primary purposes of Buddhism. In Buddhaโ€™s words- โ€œBoth formerly and now I teach only one thing: the nature of suffering and its ending.โ€ And anger is one of the main sources of our sufferings. You might be thinking that anger is a necessary emotion, needed for fighting against injustice, for protecting ourselves against danger, and so on. But the reality is that all these things are better handled when we are calm instead of angry. With a calm and collected mindset, and ruled by compassion and kindness instead of anger- we are actually better equipped to deal with our problems. We are more insightful and effective.

Thus, we need a few strategies to eliminate angry mental states and restore calmness.

anger buddhist

Here are five ways followed in Buddhist teachings to deal with anger.

1) Consider What Anger Does To You.

As pointed out by the Buddha, an angry person often wishes ill upon their enemy. They secretly wish that their enemy doesnโ€™t sleep well, suffers losses, is ugly, and doesnโ€™t have the support of other people. However, more often than not, these are all the things that happen to any angry person.

When a person is angry and holds grudges, naturally he/she sleeps badly, isnโ€™t able to focus on work, and rarely enjoys life. They are so negative that others prefer to stay away from them. There is nothing more displeasing than the look and company of an angry person. If you have doubts, go stand in front of the mirror and look at yourself the next time youโ€™re angry. (Kodhana Sutta, AN 7.60)

2) Try To Find Something Good In The One You Are Angry At.

This isnโ€™t something easy and takes a lot of humility. The Buddha has used the metaphor of a thirsty man in a jungle who comes across an elephantโ€™s footprint filled with rainwater, but the person is so thirsty that they kneel down and start having the water with their hands. Metaphorically speaking, we need to โ€œkneel downโ€, be humble, and be willing to see the good in the person we are angry with.

When we feel angry our perception becomes biased. All we can see is the ill-intentions of the person. The other person appears willfully malicious and unforgivable. And these thoughts further feed our anger.

However, if we can bring ourselves to be a little humble, and find some good things in the person we are angry with, then they will feel less like an enemy. Our anger will subside and calmness will be restored, initiating the healing process.

anger buddhist

3) Remember Something Good That They Did To You In The Past.

No person is completely evil and the world is not black and white; we are all but different shades of grey. So chances are that the person you are angry with at the moment has done something good for you in the past. And the truth is that we usually get the angriest with the people close to us. If the person you are angry with is your family or a friend, chances are he/she has done many good things for you in the past. Donโ€™t overlook everything in the heat of anger. Remember their good deeds. It will help you come out of the spiral of negativity in your mind and restore calmness.

Read 5 Life Changing Lessons You Can Learn from Buddha

4)ย Visualization.

The Buddha preached about the importance of non-anger pretty intensely. He said that you were a true disciple of the Buddha only if you remained calm even in the face of extreme provocation. Even if someone were to finish you to pieces with a two-handed saw, you shouldnโ€™t let anger take over your system (Kakacupama Sutta, MN 21). To overcome oneโ€™s anger, the Buddha advised his disciples to meditate.

While meditating, visualize yourself to be like the vast earth, the flowing river, or the empty space. Mother earth is vast and calm; no matter how people treat it, whether they dig in it or make massive constructions, it is still the earth, calm and abundant. Similarly, you should be yourself even when something triggers your anger.

Alternatively, you can also visualize yourself as โ€œempty spaceโ€ or a โ€œflowing riverโ€. The river keeps flowing no matter what and empty space is void of everything. The point is, you should just be. Donโ€™t be affected by all the negativity around you. However, if the negativity is so high that these visualizations arenโ€™t helping, then you can try visualizing yourself as a person calmly riding towards the sunset.

5) Meditation โ€œMetta Bhavanaโ€.

This is a form of meditation thatโ€™s like preventive medicine. It is a traditional practice in many streams of Buddhism to start and end every meditation with โ€œMetta Bhavanaโ€, a process where one cultivates feelings of compassion, love and kindness. Metta Bhavana is a meditation exercise where one evokes good thoughts and positive feelings about other people. It creates goodwill. You begin with yourself first. As you meditate, think along the lines- โ€œI am well, happy and at easeโ€. Visualize yourself as a happy and content person and at your best.

Next, visualize concentric rings around yourself, this innermost being formed of the people you love. Wish them well, wish them happiness and peace. Now gradually move to the outer rings, wishing the same for the people you know less well, and finally move to the farthest rings comprising the ones you are angry with. Think โ€œMay they be well, happy and at easeโ€. If the people you are angry with were as good as youโ€™re currently wishing them to be, they would no longer be unlikeable and hurtful. So wish everyone well, for their wellbeing and your own peace of mind.

By developing the habit of cultivating goodwill through mindfulness and meditation, you fortify your own reserves of good feelings and also develop a changed worldview, which is in accordance with the deeper truth. It makes you aware of the similarities at the core of all human beingsโ€“ that each one of us wish for happiness and freedom from the sufferings of the world. This kind of viewpoint is good for your vision and mind, ensuring that you will feel less angry in the first place. And even if a situation arises where you feel a surge of anger, it will help you detach yourself from those feelings more easily.


5 Ways Buddhists Deal With Anger Pin
buddhist teachings to deal with anger pin
buddhist teachings to deal with anger pin angry

— Share —

, ,

Leave a Reply

Your email address will not be published. Required fields are marked *

Up Next

The Scandinavian Sleep Method: The Nordic Way To Peaceful Sleep and Relationships

Scandinavian Sleep Method Interesting Benefits Of It

Are you tired of the nightly battle over the covers? Do you and your partner constantly disturb each other trying to stay warm and cozy? The Scandinavian sleep method is a simple bedroom tweak that could save your relationship from the nightly tug-of-war.

Most couples often have minor disagreements when it comes to sharing a bed. Like one partner hogging the blanket, taking up too much space, or snoring can lead to frustration and create small conflicts.

If this sounds all too familiar, then it’s time to consider a simple yet revolutionary solution โ€“ the Scandinavian Sleep system. So letโ€™s learn more about it!

Up Next

7 Things Unhappy People Do That You Should Avoid

Habits of Unhappy People (And How to Break Them)

We all know someone who just canโ€™t seem to shake off that cloud of negativity. You know the type: always complaining, never satisfied, and just plain miserable. Maybe you’ve even caught yourself slipping into these same habits of unhappy people from time to time. It’s easy to fall into habits that slowly drain the joy out of life without even realizing it. But donโ€™t worryโ€”you’re not stuck there forever.

In this post, weโ€™re going to talk about 7 habits that unhappy people often have, and more importantly, how to break free from them. Spoiler alert: itโ€™s not as hard as you think!

7 Habits of Unhappy People

Dwelling on the Negative

Up Next

Mental Wellness: 10 Ways to Keep Your Mind Healthy in 2025

Mental Wellness Ways to Keep Your Mind Healthy in

Modern life can lead to burnout, stress, and a sense of overwhelm. Our jobs, love lives, families, and social life demand so much time and effort that taking care of our minds is not a luxury but a necessity. Here are 10 ways to keep your mind healthy in 2025.

Maintaining mental wellness doesnโ€™t have to be complicated. There are simple yet impactful things you can do to keep your mind healthy, and help you cultivate a peaceful, positive life.

So, whether youโ€™re looking to enhance your focus, or simply feel more at ease with whatever challenges life throws at you, these 10 practical tips on how to keep your mind healthy will guide you towards better mental health in the year ahead.

Read

Up Next

The Magic of Brown Noise: Is It A Soothing Solution For Sleep? 5 Benefits To Know!

Brown Noise: Is It Good For Sleep? Great Benefits To Know!

Do you like sleeping with a relaxing sound playing in the background? Lots of people have found that brown noise helps them sleep better. But what is it and why does it work for so many people? Letโ€™s find out!

If you’re looking for a natural way to improve your sleep, and focus like a pro then in this article, we’ll take a deep dive into what does brown noise do, its benefits, and how it can change your sleep routine. Millennials and Gen-z who have trouble waking up or sleeping should definitely learn more about it!

Up Next

Are We Wrong About Weight and Health? The Truth Behind Common Myths

Are We Wrong About Weight and Health? Truth Behind Common Myths

Think weight and health go hand-in-hand? Not so fast! Thereโ€™s a lot more to the story, and some of what youโ€™ve heard might be way off track. This article is going to explore what people get wrong about weight and health, and how to change this mindset.

It is possible to be healthy no matter your size.

That pain in your knee that just wonโ€™t go away. The wince you feel every time you bend down to pet your dog. The grinding feeling in your joints during long walks.

You know you need to see a doctor. But every time you think about setting up an appointment, images from previous visits flash through your head: the way your heart raced as you stepped on the scale.

The flush in your cheeks as you saw the number. The embarrassment you f

Up Next

The Mindful Eating Revolution: How to Train Your Brain and Transform Your Diet

The Mindful Eating Miracle: Transform Your Diet and Mindset

Are you ready to ditch mindless munching and take control of your eating habits? Mindful eating is more than a trendโ€”itโ€™s a brain hack that can transform how you relate to food.

By tuning in, youโ€™ll not only savor every bite but also rewire your brain for lasting, healthy habits. Let’s explore what mindful eating is all about and the role neuroplasticity plays in this.

Related: How To Practice Mindful Eating Like A Pro: 10 Habits For Healthier Living

Are you t

Up Next

5 Mystical Winter Solstice Rituals for Inner Growth

Best Winter Solstice Rituals for Inner Growth

The shortest day and longest night of the year is finally here! Marking a time of reflection, renewal, letโ€™s dive into some simple yet powerful Winter solstice rituals that can bring light to your soul during the darkest days.

It falls on the 21st or 22nd December. And on this magical moment, we can connect with our inner selves, ground our energies, and invite growth in the coming year.

So whether youโ€™re a spiritual practitioner or someone curious about creating meaningful winter solstice rituals and traditions, these are perfect for your inner growth!