Do you feel furious? Up-to-date research suggests that mindfulness can lend a hand manage anger and aggression

There is no shortage of things that you can because of this bad. Regardless of whether it is politics, social injustice, climate change or living costs, the world can feel swift.

Research suggests Almost a quarter of the world’s population is bad for every day. Although anger is a normal human emotion, if it is intense and poorly managed, it can quickly lead to aggression and potentially cause damage.

Often, anger can also have a negative impact on ours relationshipand also ours mental AND Physical health.

So how do you deal with a sense of anger to keep them under control? Our new research It suggests that mindfulness can be an effective tool for regulating anger and reduction of aggression.

What is mindfulness?

Mindfulness It is the ability to observe and focus on your thoughts, emotions and bodily feelings at present with acceptance and without judgment.

Mindfulness has been practiced for thousands of years, especially in Buddhist traditions. But recently it has been adapted to secular programs supporting mental health and emotional regulations.

Mindfulness is taught in various ways, including in personal classes, residential retreats and via digital applications. These programs usually include meditation with a guide and practices that lend a hand people become more aware of their thoughts, feelings and surroundings.

Mindfulness is associated with a number of benefits for mental health, including reduced anxiety, depression and stress.

Research neuroscience He also suggests that mindfulness is associated with reduced activity in the brain areas related to emotional reactivity and greater activity in people involved in self -regulation (Ability to manage our thoughts, emotions and behaviors).

In this way, mindfulness can promote emotional awareness necessary for effective regulation of emotions, such as anger. AND When people are less overwhelmed by angerThey can better think clearly, think about what is vital and take meaningful actions instead of reacting impulsively or closing.

We analyzed the evidence

To better understand whether mindfulness actually helps to regulate anger and aggression, we have carried out a meta -analysis. This is a study that combines the results of many previous studies to look at general evidence.

We The results of 118 studies were analyzed In various populations and countries, including both people who were of course more attentive, and people who were randomly assigned to participate in interventions aimed at increasing mindfulness.

People who were naturally careful were those who gained higher assessments in questionnaires measuring features, such as current awareness and impartial thinking. We discovered that these people usually reported less anger and behave less aggressively.

However, mindfulness is not only something you have or you don’t have – it is also a skill that you can develop. And our results show the benefits of lower anger and aggression that include people who learn mindfulness skills through practice or training.

We also wanted to know if mindfulness could work better for some people or under certain conditions. Interestingly, our results suggest that these benefits are essentially universal. The exercise of mindfulness was effective in reducing anger and aggression in various age groups, sexes and contexts, including whether people were looking for treatment of mental health or general well -being or not.

Some anger management strategies are not supported by science

To manage a sense of anger, many people turn to strategies that are not supported by evidence.

Research suggests “release“Although thinking about anger is not a vigorous strategy and can intensify and prolong the experience of anger.

For example in one experimentResearch participants were asked to hit the training bag, thinking about someone who upset him. This so -called “cathartic edition” made people more furious and more aggressive than less.

Burglary Furious roomsAlthough more and more popular, it is not a similarly based on evidence a strategy for reducing anger and aggression.

On the other hand, our research shows that there is good evidence to support mindfulness as a tool for regulating anger.

Mindfulness can reduce anger and aggression, helping people more awareness of their emotional reactions without immediate action. It can promote a judgment without judgment and accept an attitude towards challenging emotions, such as anger, which can disturb the cycle in which anger leads to aggressive behavior.

Mindfulness is not a magical ball

All this, it is vital to remember that mindfulness is not a magic ball or swift repair. Like any recent skill, mindfulness can initially challenge, it requires time to master and works best when you exercise regularly.

It is also vital to notice that mindfulness may not be suitable for everyone – especially when it is used as an independent approach to managing more intricate mental health problems. In the case of constant emotional challenges, it is always worth looking for support from a qualified mental health specialist.

However, if you want to reduce the impact of everyday frustration, there are many available ways to make mindfulness. You can only start a few minutes a day. Popular applications such as Smiling mind AND Head Offer miniature sessions with a guide that make it easier to discover mindfulness at your own pace – does not require prior experience.

Although mindfulness may not solve the problems that annoy us, our studies show that this can improve the way we experience and react to them.