Working With Anger: An Ayurvedic Perspective
“Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured.”
—Mark Twain
The psychological reason for anger is a natural, spontaneous response to danger. Some anger is vital for survival.
In Ayurveda, the emotional imbalance caused by Anger emerges from an absence of proper communication between the head and heart. Certain individuals are brought into the world with (or taught) the elegant art of handling feelings quicker and better than others. However, many of us rush to jump into “monster mode” at the smallest provocation.
According to Ayurveda, your body is governed by Tridoshas (Vata, Pitta, and Kapha). If you are struggling with anger or frequent irritability. These are both expressions of excess pitta in mano vaha srotas (the channel of the mind).
Balanced pitta in the mind is credited with a number of positive mental and emotional capacities like willpower, courage, confidence, contentment, satisfaction, enthusiasm, cooperation, acceptance, and surrender. Pitta is answerable for your comprehension and judgment.
When aggravated pitta accumulates in the channel of the mind, it tends to cause accumulating heat—which can lead to anger, irritability, and other fiery emotions like envy, criticism, and excessive ambition. At the point when it gets upset, the limbic system is now in the driver seat and the wiser part of the brain/mind/body becomes debilitated.
The holistic affects of anger on your health?
Anything in excess is hard on the whole system, be it habit or emotion. Anger affects more than your mood or gut!
It increases the risks-
Stroke
Heart Attack
Weak Immunity
Skin Problems
Hypertension
Hypotension
Anxiety
Depression
Insomnia
Migraines
Negative Thoughts
Arguments in the Workplace can lead to Unemployment.
Arguments with loved ones would complicate the relationship.
Like Increases Like
Ayurveda operates on the premise that like increases like, and that opposites balance. Pitta dosha is naturally light, hot, sharp (or penetrating), oily, liquid, spreading, subtle, and clear. Therefore, exposure to these qualities—whether through our diets, lifestyle habits, relationships, or experiences—tends to increase pitta.
On the other hand, pitta is balanced by foods and experiences that are heavy, nourishing, substantive, cool (even cold), dry, stabilizing, and concrete (or tangible) in nature.
Balancing Anger
Anger and irritability are among the most classic expressions of excess pitta, and these imbalances are particularly likely to be triggered by excesses in the hot, sharp, and spreading qualities.
Therefore, using diet, lifestyle, and supportive herbs to increase our exposure to cool, slow, and stabilizing influences will generally serve to relieve anger and irritability. These qualities help balance excess heat while softening, grounding, and containing pitta's intensity.
Ayurvedic Ways to Tame Anger
We all have Pitta within us, and Ayurveda provides practical advice on how to balance that beautiful, necessary, but potentially volatile inner fire.
Here’s how:
1. Have Tea With the Beast!
The sooner we come to terms with the inescapable fact that “bottling up” or ignoring our anger is harmful to our health, the better. Acknowledge any feelings that come up and address them as they arise. You can do this by stopping before reacting and asking yourself these questions:
How am I feeling right now and why?
Is this situation or person worth spreading the poison of anger through my body?
How can I deal with this in the most evolved and loving way?
What in my past has led this to become a personal trigger?
2. Breathe Cool
There are three pranayama techniques that help with anger in particular:
Deep diaphragmatic breathing. Mentally say, “Breathing in, I am aware of my anger.” “Breathing out, I let it go.” With each inhalation feel the anger. With each exhalation feel the emotion leaving your body. By paying attention to your anger, you are allowing it to dissolve and pass away.
Shitali Pranayama (Cooling Breath). This breathing technique calms the fight-or-flight and stress response. It cools the bodymind and also helps with Pitta disorders such as acid reflux, heartburn and ulcers. With your tongue, make a tube-like shape by rolling the left and right sides of the tongue together. Slowly breathe in cool air via your tongue “straw” for 4-5 seconds as you draw your chin upward. Breathe out through the nose for 6-8 seconds as you bring your chin back down. Repeat for 7-12 breaths – until you feel like you’ve taken a chill pill.
Sitkari Pranayama. Let your teeth show a bit. Draw your tongue back behind your teeth slightly and breathe in through the space between your upper and bottom teeth. As you breathe in, slowly lift your chin up to a comfortable reach. Then, exhale through the nose while bringing your chin back down to neutral. Repeat for 7-12 breaths.
3. Practice the So Hum Mantra
Meditation is one of the most vital tools for dealing with anger. It helps you to realize that anger is not your true Self. Going inward leads you past the ego and beyond the physical and emotional body to the place of stillness, peace, wisdom and divinity. The So Hum mantra is believed to heal wounds of the heart through the realization that all we see is ourselves—not the “other” causing our distress. Silently and continuously repeat the words “So Hum.” As you inhale, breathe in to “Sooo.” As you exhale hear the word “Huuumm.” Repeat for 10-30 minutes.
4. Slow Movement
Typically those with an inflamed Pitta Dosha enjoy more vigorous and intense exercise practices. However, it’s exactly the opposite they need to balance out. Finding a slow hatha yoga or tai chi practice with an emphasis on the breath and mindfulness is a Pitta’s magic potion. These types of conscious movements can cultivate control and turn a brush fire into a calm, healthy glowing flame. Try these yoga asanas:
Ardha Matsyendrasana (Half Twist pose). This pose can be likened to wringing anger out of the body. The Liver in Traditional Chinese Medicine is associated with anger. When we twist, we directly affect the organs and specifically the liver, to detox the body of hurt, grudges, and resentment. Lengthen the spine on the inhale and as you exhale gently twist or spiral your belly, rib cage, chest, and head to the right and back. Visualize releasing any stored up emotions as you gently twist and exhale. Repeat on the other side.
Shavasana (Corpse pose). If there’s one pose that forces one to let it all go, it’s Shavasana. Lie down on your back with your arms down by your sides, palms facing skyward. Let your feet fall out comfortably, close your eyes and travel inward. See if you can practice staying completely still for this asana. The only movement is the breath moving through the entire body – locating stored emotions with the in-breath and releasing them with the out-breath.
5. Use Pitta-Pacifying Herbs and Oils
Coconut Oil: Great for Pittas to lubricate and cool internally. Placing it on the body from head to toe for a self-abhy (self-massage) is good before and after a bath.
Rose Oil: Connects us to compassion and love in the heart. Very balancing for Pittas and improves the head-heart connection.
Chamomile Oil and Tea: Chamomile, in all its many forms, is great to use on a daily basis to calm the Pitta dosha.
Brahmi (Gotu Kola) oil or herb: Can be applied topically or taken internally in capsule form.
Amla and Shatavari: Highly recommended.
Peppermint oil and iced or lukewarm peppermint are cooling and soothing.
Turmeric: Great for inflammation (a Pitta tendency).
6. Eat Cooling, Naturally Sweet, Bitter, and Astringent Foods
Coconut: Ample amounts of coconut water, coconut milk, coconut meat, and coconut oil should be ingested.
Cucumber: A great cooling food.
Fruits & berries: Naturally sweet goodness for the Pitta dosha.
Dark leafy greens: Kale, collard greens, and dandelion greens are bitter and pacify the Pitta dosha.
Chickpeas, artichoke, parsley, cauliflower, and lettuce are all astringent foods (great for the Pitta dosha).
7. Avoid Pitta-Aggravating Foods
Salty, pungent, and sour foods should be avoided.
Avoid all meat (especially red meat).
Alcohol is a big no-no for those with a Pitta inflammation. Think about what happens when you put alcohol on fire...kaboom!
Lifestyle Changes to Positively Impact Excess Pitta
Avoid overworking. There’s a big difference between an effective leader and a scary boss. Practice moderation, kindness, and compassion.
Keep supportive, loving, and nurturing people around you.
Spend copious amounts of time in nature (bodies of water in particular).
Stop the blame game. Looking inward is the only answer. Anger is about you and no one else.
Especially important for the Pitta’s of the world: Be gentle with yourself and know that it’s a journey…so cool it, you got this!
Address Anger Uniquely To You!
Remember, one of the primary tenets of Ayurveda is that we should treat individuals—not their symptoms. Balancing anger is no exception.
While the above suggestions are aimed at curbing tendencies toward fiery emotions, each of us has a different constellation of influences affecting our overall health. Factors such as constitution, current state of balance, age, environment, khavaigunyas (personal weaknesses), and the season, can be important considerations in crafting an effective treatment plan.
This is why working with a qualified Ayurvedic practitioner can be invaluable. Rather than sifting through a long list of possible remedies, you can focus on those that would most deeply serve your system in particular.
Even if you are navigating an Ayurvedic lifestyle on your own, it is critical to understand that who you are is a far more important consideration than the particular ailments that you may be trying to correct. This is your adventure. Chances are that the therapeutic strategies that most resonate with you will have a particularly potent impact on your state of balance.
So listen to your body, your heart, and your intuition. Trust your gut. Follow your inspiration. Keep it simple. Go slow. And most importantly, enjoy the process.
I sincerely hope that we can continue to support you in cultivating a serenely balanced mind, and vibrant overall health.
Resources:
Explores a full range of therapies to support clearing excess heat and pitta from the liver, which is actually the seat (home) of anger in the body. As a result, this resource is typically quite relevant to the process of balancing excess pitta in the channel of the mind.
Find amplest of talks from my wise teacher Tara Brach. She explores the use of U-turn that enables us to offer a healing attention to the feelings and unmet needs under anger. Once present with our inner life, we are able to respond to those around us with wisdom, empathy and true strength.
References:
To Tame Anger, Ayurveda Offers 7 Tips | Spirituality+Health
A Guide to Balancing Anger with Ayurveda – Banyan Botanicals
