Anger is often considered to be among the most “primary” and “primal” of emotions.  It shows up early in the human lifespan, and has evolutionary value as a form of communication before language develops. Anger is also considered to be “primary” because other emotions, such as fear or anxiety can hide underneath the expression of anger.  Think of the angry cry of a child who is hungry and neglected.  Surely there must be fear underneath that expression of anger.

The problem with anger is that the “feeling” of it, and the memory of it tends to stick around long after the event that caused it in the first place..  All of us can bring to mind instances when we felt anger at somebody or some thing. The actual visceral feeling of anger can be “triggered” when we remember an event…. even if said event happened a long time ago.  We find ourselves creating a “story” about our anger as though we need to justify and explain it.  This happens also when we are angry with ourselves for something we may have said or done in the past.  The “story” we create, weather we have been “wronged” or others have “wronged” us has a life of its own, and can create long lasting feelings of resentment, and distrust of others or distrust of ourselves.  After many years of feeling anger that is just “simmering” below the surface, ready to be “”triggered” at any time, we often forget where this anger came from.  It can take awhile to “unpack” the source.

The solution to anger that has “calcified” in this way lies in the power of forgiveness.  The truth is that we all have things we have done or said that we regret now.  We have all had things done to us that were damaging to us…either physically, emotionally, or both.  This is the human condition.  The forgiveness process is important weather you have “wronged” others, or been “wronged” by them, but I think its important to start with “self forgiveness”. 

Why is this?

Starting with “self forgiveness” is important because its very difficult to extend forgiveness to others, when you have never been able to do this for yourself.  If you have an inner critic that is very harsh and Judgmental, this is what you know.  This is the metric that you use to judge everything and everybody in your world.  

THE FORGIVENESS PROCESS.

Lets say you notice that you are carrying around a lot of anger about some incident that happened to you.  You may find yourself “triggered” into strong feelings of anger when you think of a particular person. The whole “story” comes back to you when you hear this person’s voice…or even their name.  In these instances, it is often the case that we are also angry with ourselves for “allowing” this thing to happen. “How could we have put ourselves in this situation?”, we ask. Why did we not “call it out” when it happened?

So here is where the self-forgiveness comes in. First, extend compassion to yourself. Get rid of that “inner critic” and remind yourself that you were just doing the best you could at the time. Stop punishing yourself for being human and needing to learn things

If you can “let go” of your inner critic and find compassion for yourself, this is the first step towards “forgiving” those who have wronged you.

There is often a misunderstanding that “forgiving” someone for something they have done means you “condone” the action. Not true. You may well feel, and rightfully so, that this action was wrong. You may decide to have nothing to do with the person or people who wronged you.  This is healthy self-care.  In forgiving others, what you are saying, is that you are no longer going to let this festering anger seethe in your soul.  You are actually taking away the power that this bad memory still has over you.  After all, the person who wronged you is most likely not even in your life right now.  This person doesn’t feel your anger.  It is only hurting you.

It may be helpful to write a letter to the person who has wronged you…just so you can get those angry feelings out…. but you may not chose to send that letter. You don’t need to. Importantly, the change you are seeking is within yourself so engaging in fantasies of revenge will not satisfy you…even if it is tempting to “go” there. Revenge just keeps the anger alive.

So…. Free yourself now of all of that negative energy.  Let it go

What does it mean to be “happy”? Over the years there have been many definitions of a “happy” state of mind, or a “happy” life, but the one I like best is not really about the fleeting feelings of joy we feel from time to time.  It is also not about the neurochemical dopamine “rush” that surges through us when we buy something new.  No…what I have in mind is something that lasts a lot longer. I think of it as trading the intensity of those visceral “feelings” I just mentioned for a slow burning feeling of contentment that may ebb and flow over time.  In fact, I would argue that true contentment in life means that we are able to feel the whole range of our feelings in the sure knowledge that we can always return to the ones that actually “feel” good.  Even in my darkest times I think of the old adage,   “and this too shall pass”.  It always does.

So, how do we achieve that feeling of  contentment and satisfaction in our lives?

There are several steps to this process, and it is not quick or easy, but I believe it is possible.

The first thing I would note is that becoming happy with your life is something that can only be achieved when certain of our basic needs are met. In a sense, happiness is a luxury that is not even thought of when we are hungry, or broke, or dealing with serious illness.  In these cases, survival is the only thing we can focus on, and until that is our reality happiness is a pipe dream at best.  However, if a baseline of taking care of basic needs is achieved, then we can start thinking of how to be more content and fulfilled in our lives.

What if our basic needs are met and we are still not happy?  What is missing?  It is a sad truth that many of us achieve great material “wealth” and yet true happiness still eludes us.  It does not make sense, we tell ourselves.  After all we “have everything we need.” No, we don’t.  As humans we need so much more than material things.  We need love.  We need emotional safety.  We need connection.  If we can be honest with ourselves, and spend a little time in quiet contemplation it will be revealed to us what is missing.  But how do we go about bringing the missing pieces into our lives?

I believe that this is where the “growth” mindset comes into play. We need to start with the assumption that what “is” can be changed.  If we are lonely, for example, we may need to find a reliable way to meet people.  If we have a terrible job that is deadening or “toxic” we need to change that.   Is this easy…of course not.  It takes time, and persistence.  It also takes a willingness to “fail” at our first attempt to make a change In fact; willingness to fail is an essential component of a “growth” mindset.  Failure is not the end but rather the beginning of another try.  Failure is opportunity.  Its part of the process.  Don’t be afraid of it.  Expect it. If you can be comfortable with failure and willing to try again, you have a growth mindset.  If you are always terrified of failure, you have more of a “fixed” mindset.  With a “Fixed” mindset you are in essence dooming yourself to the same thing over and over.  If you don’t believe things can change its guaranteed that they won’t.

This brings me to my final point.  Making changes takes courage.  Finding this courage is essential to making changes in your life.  The next steps have to do with commitment.  By this is mean commitment to yourself.  Make the commitment and then break it down into smaller steps.  Each day as you wake up, for example, formulate an intention to do one small thing towards your ultimate goal.  At the end of the day, acknowledge what you have done.  Find a way to celebrate.  The small steps will build and you will feel that “happy” feeling of accomplishment.  This is all the motivation you need.

Every once in awhile it make sense to take stock of the life we are living. For many of us this can be a painful process of figuring out what is “working” as opposed to what is “not working”. Once we get this “figured out”, the next task becomes what to do about the parts of our life that are not going the way we would like.  This is not easy of course. Life is often lived somewhat “robotically” in a sense.  We have deeply ingrained habits that are familiar to us, and change can feel overwhelming and confusing.  Where do we start?

I’d like to suggest that the best way to start thinking about personal change is to begin a process of honest inquiry about how we got to where we are now.  What decisions did we make along the way that led to where we are now?  If we can approach that question with genuine and compassionate curiosity rather than harsh judgment and self-recrimination, we have opened the door to a world of creative problem solving that will ultimately lead to the changes we need to make.

Basically I am advocating for becoming your own best friend as you look at the life you have created.  You created this life through the millions of small decisions you made over the course of your life. Have compassion for yourself as you realize you were doing the best you could at the time.  Isn’t this what you would tell your best friend? Why would you not tell yourself the same thing?

If you get “stuck” in the process of trying to create the life you want, remember that help is available.  All of us need this kind of help from time to time. “Help” might mean your friends, or a therapist. Either way, don’t hesitate to reach out.

Before you do reach out for help though, know that the time you spend viewing yourself with love and compassion, rather than beating up on yourself will put you in the best position to benefit from any kind of help from the outside.  Starting from the position of “self love” allows you to see yourself with honesty and clarity. This is a prerequisite for change.

“It Seems to me some fine things have been laid upon your table. But you always want the things that you can’t have” (From the Eagles song “Desperado” 1971)

Recently, I experienced extreme disappointment when life did not unfold the way I had hoped.  Lets be honest here.  I did not only hope a particular outcome would occur.  I expected it.  I counted on it.  In retrospect, how arrogant am I anyway? Life does not revolve around me.

For several days I was quite inconsolable.  I was angry. I pretty much shut myself off from everyone. Then when I awoke one morning, I heard the above referenced refrain from the Eagles song “Desperado”  singing itself within my mind. I thought about “all of the fine things” that had been laid upon my table and I began to realize how rich and full the life that I have actually is.  Why could I not remember all the “good” when I was feeling this disappointment?

For me, the meaning of the Eagles song has to do with the way we often shut ourselves off and blame an “unfair” world when life does not conform to the way we would like it to be…or the way we think it should be.  From this place of anger, our hearts will also shut down.  We can become emotionally unavailable to ourselves and to others.  We can grow emotionally numb.  I understand this. It’s a defensive posture wherein we are trying to somehow keep ourselves safe and untouchable.  It doesn’t work.  In the Eagles song, the “desperado” is in fact desperate for love at the same time he has shut himself off from the possibility of receiving it. I also relate to the following line in the song:  “You better let somebody love you before it’s too late”. When you decide to remain in a negative and hopeless/helpless “all is lost” mindset for a period of time, people will cease to be around you.  It’s just the way it works.

So what is the answer here?

I have come to believe that the answer begins with acknowledging our grief.  In my case I needed to grieve that the world I thought I lived in did not in fact exist.  I have to take some responsibility for this.  Maybe the evidence was there to suggest that life would not unfold in the way I wanted. I ignored this evidence. It’s humbling for me to admit this, but its also cleansing because I know what I need to forgive myself for  

I’m working on the next step right now.  Its time to open my heart up once again, and be grateful for the things I know I can count on.  These things include my family, my friends, my work, and my purpose in life more broadly. I have to believe everything will be ok in the end and its time to re engage in whatever I can do to make the world a better place.

Having Trouble With Difficult Emotions That Keep Getting “Triggered”?

Try The Practice Of Mindful Self Inquiry

Once in awhile we all have the experience of “reacting” to something in a way that feels “over the top” in the sense that we later regret how strongly we reacted. This happens because we have an “internal trigger  mechanism” within our nervous system that recognizes certain words, actions, or circumstances as being somehow “threatening. “to us.  When we are threatened we act quickly and decisively to eliminate the threat, but sometimes what seems like a threat is not actually a threat.  A good example would be if we once experienced a dog bite, and now we cower with fear when we see a dog.  It also happens in interpersonal situations when we interact with someone, or something, and it reminds us of something in the past that scared or threatened us.  Even if we don’t consciously remember what happened, the body remembers, and it does what it needs to do to keep us safe.

So, what can we do when our emotions effectively “hijack” our behavior in a way that is “over determined” and not really “justified” by the event we are witnessing or experiencing?  How can we “tame” our “trigger” so that we don’t overreact?  

Buddhist mediation practice gives us a “tool” to deal with this exact circumstance.  Here are the steps to take:

• First recognize and name feeling you are feeling. If it is fear for example, you can say to yourself “I’m feeling fear” and maybe note that your breathing is rapid, or you palms are sweating
• After silently naming what you are feeling, adopt a compassionate attitude towards yourself. Simply put, just accept what you are feeling without judgment.  It simply is.
• Thirdly, once you have calmed yourself down, and rid yourself of judgment, take some time to investigate what is actually going on. In the case of the dog, for example, you could quickly conclude that the dog is not a threat to you.  It is not attacking you or even approaching you.
• Final step is to nurture yourself, which means to say compassionate words to yourself that are soothing and affirmative.  Using the example of the dog, you might say to yourself, quietly, “Well of course I was scared. It makes sense. But I don’t need to be scared now”.

It’s really as simple as that.

This four-step process can be turned into the acronym “RAIN”, which is an easy way to remember it.

R….Recognize and name what you are feeling

A…Accept what you are feeling without judgment

I….Investigate what you are feeling.  Is it justified?

N…Nurture yourself with soothing words and/or gestures

You may wonder if there is always enough time to employ this process when you feel inappropriately “triggered”.  I think if you practice it enough you will train your nervous system to discriminate a threat that is real from one that is not. 

You might also add a note of thanks to your nervous system as you recognize that it is always looking out for you.  It knows intuitively when to send you a “red flag” of possible danger.  Its up to you to interpret what it is trying to tell you.

Human beings are a thinking species.  The quality of having a brain that can accomplish marvelous feats, solve difficult problems, and communicate with others, is truly an amazing thing.  As humans, we are set apart from other living species because of our ability to do this “thinking” thing. 

I would argue, however, that our brains can also get us into a lot of trouble and cause us a lot of emotional distress.

Why is this?

Neuroscience offers an answer that is not only fascinating but also gives us a way to bring our minds under control when it feels as though we can’t stop thinking about the things that we don’t want to think about. Our minds do this to us right?  Sometimes we find ourselves with unwanted, unhelpful thoughts that bring us fear and anxiety.  These thoughts seem to have a “mind of their own” and can thus be labeled as “automatic” thoughts.”

What I am describing above is the process of “catastrophizing”.  It is also known as “what if” thinking, because new thoughts keep arising that begin with the two words “what if”.  For example, maybe I come down with a cold.  I get scared and I think, “what if its covid?” What if I can’t go on that trip I planned?” “What if I never get better?”

None of these thoughts are true..right? At least none are true in the moment.  The problem is that they feel true to me. I can actually convince myself that all those thoughts are true.  Now I feel depressed and hopeless.

So, back to neuroscience, it teaches us that the human brain has many neural networks that come into play at various times. When we are deep into the flow of tackling a problem, accomplishing a physical feat, or doing our math homework…the brain employs its regular networks. This is especially true if we are engaged in doing something we love…or at least something we do well and brings us pleasure.

The problem comes in when we are flooded with thoughts that are related to ourselves and our ability to stay “safe” in any given situation.  For example, If we see something, and our minds tell us it could be a snake, or if we become unsure of ourselves in a particular interpersonal situation, the “fight/flight” default network comes online.  We may panic a  bit, and our minds may become over reactive.  We become afraid, even if the “snake” turns out to be a piece of rope. 

Evolutionarily speaking, the default network that registers “danger” in certain situations makes a lot of sense. There are times when we need the adrenaline to get our bodies to mobilize quickly

In our modern world, however, the neural network that produces the thoughts that cause fear, has become “over determined”.  A motorist who “cuts us off” does not represent any danger to us even though it feels this way. It feels as though being late for an appointment is somehow a dangerous or threatening thing. In truth, it is not. 

There are things you can do to quiet down your active mind, and help you see things realistically.  Here are some steps you can follow:

• When you first have the thought that you may be in danger, say to yourself several times, “I’m having a thought.  It’s just a thought.  It’s not automatically the truth.
• If you can take a moment to disrupt the thought by merely questioning it, you are already ahead of the game.
• Ask yourself, “Is it possible that there is no danger here?  How do I know for sure that there is danger? 
• Take a a deep breath and then take a moment to evaluate the evidence of true danger.  Now make an informed decision.
•  

If you can  just take the time to “slow down” your overactive nervous system and bring your calm and collected self  online, you will be able to discern weather or not you need to take action quickly to avert danger.

Trust yourself. 

You got this.

Mindfulness meditation practices aim to teach the meditator how to accept the reality of “what is” rather than engaging in the  fruitless practice of “wishing” things could be different.  Achieving a high level of acceptance is especially difficult when life seems particularly “unfair”.  We all struggle with this.  Its human nature, after all, to envision the way we would like things to unfold. We hold expectations, which are often unconscious, about the way the world “should” be and we sometimes waste a lot of energy on the negative emotions of resentment, disappointment and anger.  Alternatively, we may try to deny certain difficult realities or “escape” from uncomfortable feelings through the use of substances or other addictions.

Mindfulness practice offers another way to confront and metabolize our unwanted circumstances and difficult feelings. During a guided meditation we are encouraged to actually “feel” the way we do, and allow that feeling to land in our body.  Over time the meditator learns that his/her feelings are valid but they do not need to be overwhelming.  In fact, much of the suffering of anxiety is because we resist the way we really feel.  In the words of Carl Jung, “what you resist persists”. If you allow the feeling it will usually fade over time.  This may seems counterintuitive but it is true.  As humans, we are actually more flexible and adaptive than we think.  We do get over things and we are capable of growth….even growth after trauma.

It is a common fallacy that the principle of “acceptance” means that one should be passive when life is unfair or unjust…to us or to others.  There are times when action is called for and actions can be effective and healing.  The trick is to know the difference between the things we can change, and the things we can’t. For example, I can’t change my height or my inheritance of certain genetic traits.  Most importantly, I can’t directly change the people in my life.  I may be able to influence them, but that is no guarantee that they will “change” in the way I like. 

Whenever I am up against the dilemma of figuring out if I can change something I don’t like….I remember “The Serenity Prayer”, one of the great gifts of the Alcoholics Anonymous movement.  People with substance abuse problems have often chosen to anesthetize themselves against difficult feelings, so that when they get sober a lot of feelings can surface.  It can be overwhelming to work through these feelings and to figure out how to lead a sober life.  The serenity prayer helps with this process., It can help all of us.  It goes like this: 

God give me the Serenity to accept the things I cannot change

The Courage to change the things I can

And the Wisdom to know the difference.

This prayer is simple and yet profound.  I hope it can help you the way it has helped me

I think we can all agree that the “information” environment surrounding us is a bit overwhelming.  This is especially true since the advent of the Internet and “smart” mobile devices.   Information about the state of the world is literally bombarding us 24/7.  Social media  “friends” and “influencers” who constantly offer persuasive arguments about how we should think and/or feel compound our confusion.  

In the midst of this do you sometimes find yourself to be in a state of inner confusion? Do you ever wonder how you actually feel about everything…about anything?  I’d like to share with you a simple process for sorting through all the “noise” and finding your own unique answers to these questions. It is a process of self-discovery involving you and only you, and it only requires that you spend some consistent quality time with yourself.  Here’s how it works:

• Set aside time where you can be by yourself with no distractions…this includes putting away phones and other devices that will demand your attention
• Make yourself completely comfortable and available for what will be a short meditation period…whatever works for you in this regard
• Now, close your eyes and set your imagination to work on creating a short video of yourself as this confused and overwhelmed person who is bombarded by conflicting voices and does not know what to think. Imagine the “dialog” that might occur with these conflicting opinions. When you use your imagination this way, you are creating your own “inner” observer…or “witness” if you like. As the “witness” you can create a third “voice” that asks for guidance to understand what is true for you.  You can also ask for guidance from trusted sources that you have relied on throughout your lifetime. That guidance is still there…hidden in your memory.  Simply be curious about what your “guides” might say.
• At this point just wait for some answers to “well up” from your deeper consciousness.  The answers are there, if you allow them to surface.  Keeping a journal can be really important too. because sometimes there is a delayed effect of engaging in this inner inquiry.  While you are engaging in your daily activities, you may have a moment of insight or epiphany.  Don’t let these moments go.  Write it down. We often have answers come to us so fleetingly that we forget what we know and who we are.

• Don’t forget.  Be open to the answers that may come at the most inopportune moment

In closing I remember well a phrase that guided me often as I struggled through early adulthood and wondered who I was and where I belonged.  The phrase is the following simple but profound

“All the answers you seek are within yourself”

I believe this more now than ever before, but I just need to “pay attention “and ask the question. This will work for you too.

In the field of human neurobiology, there is plenty of evidence to suggest that a dedicated meditation practice can really help with the chronic anxiety that many of us feel. Meditation calms and focuses the mind and helps regulate our emotions so that we don’t unnecessarily throw ourselves into a panic.  Insidiously, our anxiety often emerges because we fear that something will happen….when in fact nothing at all has happened yet.  Often the dreaded event never happens at all, but the rush of cortisone and adrenaline that floods our body in anticipation of this terrible thing takes a toll on the nervous system.  Also…it just doesn’t feel good.  People who meditate regularly report that they are able to deal with stress, fear, and uncertainty with much less reactivity. The lessened “reactivity” also allows for much better problem solving if there is an emergency situation

A less well-known kind of meditation is called “Loving Kindness” meditation.  In more standard meditations you might focus on calming your body and mind and following your breath.  In contrast, Loving-kindness meditations are guided meditations, where you simply listen to a soothing voice speaking kind affirmations about your inherent worth, or your basic kindness.  The voice might also urge you to forgive yourself for your imperfections or the times you were not at your best. The message is essentially, you are really ok.  There is nothing wrong with you.

Adding a “Loving Kindness” meditation to an ongoing practice will help you to respond to yourself with love and self-compassion whenever you have a thought that you have failed, or you are not “good enough”.  You have in effect “preloaded” your mind with positivity about yourself, and “habituated your negative thoughts to expect, and get, a kind response”…from YOU.

So, “inner critic”…you need to step aside.  Next time you try to tell me that I’m “bad” or “stupid” because I’m not perfect and have made a mistake. .. know that I will be listening to a different voice…a kind and forgiving voice and it’s getting louder.  Soon I will not hear you at all.

I just got back from a two-week vacation.  Overall, the time away was good…but it was not perfect.  This is how it always goes.  Some expectations I had were not realized, a few minor “crisis” moments occurred, and there were a few unexpected “magical” moments as well.

Upon my return it occurred to me that my vacation was emblematic of how life is.  As our lives unfold things often don’t go “as planned”.  We rail against this reality of course, claiming that things “should” go the way we have envisioned them.  We also compare our lives to those of others….wondering why others seem to achieve the things that elude us.

The solution to this self-imposed feeling that life can be “unfair” is simple…and yet often difficult to accept.  We must somehow embrace the mindset of “being ok with what is”. Its no good to “wish” it weren’t so.  That endeavor is a waste of time and gets you nowhere.

Here are a few ideas that might help get us into the mindset of acceptance:

• Know that whatever is going on right now will not go on forever.  “This too shall pass” can be a helpful mantra during times of difficulty
• Know also that what may seem negative and difficult in this moment may be leading the way for something even better than what we can imagine right now.  It helps to recall times in our lives when something seemingly negative did exactly this.
• Know also that the experiences where we regret something we may have done are opportunities to learn lessons.  That is after all what life is all about.
• We should really get “over” ourselves. None of us is actually so special that we can expect life to be easy and trouble free. It’s also true that we should forgive ourselves when we can see that some of our difficulties are in fact self-created.  Knowing this means that we can employ the “lessons learned” adage and try to do better next time.

Above all, its important to remember that life is short and none of us knows for sure how much of it is ahead of us.  This becomes more and more true the older you get.

So….I now say to myself as well as to you…learn from your past, forgive yourself and others, and then just “let go” into a future that gives all of us new opportunities every day.