181 - Feeling Anger Rising? These 3 Exercises Can Stop It in Its Tracks

For more information on how to control your anger, visit angersecrets.com.

In this episode, anger expert Alastair Duhs shares three practical mindfulness tools you can reach for the moment you feel anger starting to build. Whether it's a comment that lands wrong, a situation that spirals or just one too many things going sideways in a single day, these tools work when things are heating up, not just when everything is already calm.

Rather than offering a generic "take a deep breath" and leaving it there, Alastair explains exactly how each tool works, why it works and how to use it in real life. And the good news is that none of these require any prior experience with mindfulness.

Key Takeaways:

1. Mindfulness isn't meditation retreats or cushions. It's simply the practice of being present. And that tiny gap between what you feel and what you do is exactly where anger management happens.
2. Deep breathing works,but most people aren't doing it correctly. Done properly, it sends a direct signal to your nervous system that the threat has passed, calming your body whether your mind wants to or not.
3. Anger almost always shows up in your body before your awareness catches up. The body scan trains you to notice those early warning signs in time to do something about them.
4. Mindful observation breaks the mental spiral that keeps anger burning. Focusing on a nearby object pulls your attention back to the present and softens the intensity of the emotion enough to respond rather than react.
5. A lot of what fuels anger isn't the situation itself. It's the story your mind builds around it. Interrupting that narrative early is one of the most effective moves you can make.

Resources & Next Steps:

If you'd like support managing your anger in the moment and doing the deeper work to understand what's driving it:

1. Visit AngerSecrets.com
2. Book a free 30-minute phone call
3. Access the free training on "Breaking The Anger Cycle"