Is this for you?

Meeting angerin yourself and in othersis an essential skill. If you are ready to learn more about anger and how to relate to it, join us for this series.

You likely want to focus your practice with anger in one of three ways:

1. You may have a fear or block around anger and want to access anger along with other emotions. 

2. You find yourself getting angry, staying angry, or behaving from anger, and would like some skills for transforming this pattern of reactivity.

3. Your fear of anger in others inhibits your ability to feel safe, set boundaries, and express what's really true for you.

What is it all about?

Anger is an important signaling system letting you know that you perceive a threat. It is meant to draw your attention to something so that you can take care of yourself or others. In the context of recovering from an abusive relationship, anger can indicate progress. Anger also can be a sign that someone is wanting to protect themselves.

When you are mindful enough to recognize anger as a signal, you can use it as a cue to immediately engage in a structured intervention. Effective interventions include at least these basics: naming it, accepting that it's okay to have it, feeling it in your body, and looking for the feelings and needs underneath it.

Anger becomes entrenched when you fan the flames of it with your thoughts and behavior. For example:

  • Thought: Things should be different than they are. 

  • Thought: Someone should act different than they are.

  • Behavior: Yelling, blaming, judging, stomping about, etc.

Meeting someone in anger while experiencing a sense of safety can be very challenging because anger is often associated with violent behavior of one sort of another. Tragically, for those who are often angry, there is cycle of not being heard again and again. This cycle leaves loneliness and more reactivity in its wake. Part of accessing a sense of safety while another is angry is learning how to meet that person and learning how to set a needs-based boundary.

Lastly, anger can also be habitual. Understanding anger as a habit gives you access to a wide array of strategies for working with it. These include body awareness, replacement strategies, obtaining a critical mass of clarity, and identifying an underlying need for healing.

How it works

For each class we will begin with five minutes of guided meditation. I will present a particular concept and skill. Then you will practice the skill in a short structured exercise. You will hear questions and comments from previous participants both clarifying the material and debriefing exercises.

You will follow along with the video (60-90 minutes) and your handout. Some exercises you can do on your own and some are best done with another person.

As you take the course you can ask questions via email:  [email protected]

Thank you so much for your participation and dedicating your time and energy to this important work.

Course curriculum

  • 1


    • Welcome! Download and Print this Handout for the Course

    • Getting the Most Out of Your Pre-Recorded Course

    • Mindfulness based Therapeutic Modalities

    • Short video resource

  • 2

    Week 1 - Understanding Anger

    • Week 1 Video

    • The Four Alarms

  • 3

    Week 2 - Empathy for Anger

    • Week 2 Video

  • 4

    Week 3 - Grief and Anger

    • Week 3 Video

  • 5

    Week 4 - An Anchor for Anger

    • Week 4 Video

  • 6

    Week 5 - Finding Balance

    • Week 5 Video

    • Zen poem - Choice and Equanimity

  • 7

    Week 6 - Realizing Impact

    • Week 6 Video

  • 8

    Week 7 - Sources of Anger

    • Week 7 Video

  • 9

    Week 8 - Healing Responses

    • Week 8 Video

Be supported in your learning

  • Weekly Reminders

    Each week, you will get an email reminder encouraging you to login and complete content for the course. You have the option to manage this feature.

  • Learning Schedule

    If you get behind, you have eight extra weeks to catch up. This format helps support you in your commitment to stay engaged throughout the duration of the course.

  • Live One-on-One Connection

    Private sessions with Wise Heart's MCD Companions are offered to you at a discount while you are enrolled in the course.

  • Get Questions Answered

    If you run into questions during the course, you can send us an email at [email protected]