DENKART: On Anger

Rose @investholist.com
2 days ago
11 min read

I wanted to write an article on handling anger, I got a book from Seneca, ¨on anger¨, but its lost, so I asked AI assistant. Here’s a summary of Seneca’s On Anger, along with practical insights for modern readers, as well as techniques for managing turmoils.

YOU SHALL NOT BE PUNISHED FOR YOUR ANGER, YOU'LL BE PUNISHED BY YOUR ANGER - Siddhartha Gautama

If you're afraid of anger, you're disconnected from a powerful, potent life force energy.

An energy that has the ability to help you know and stand up for what's not okay — what's not in alignment with your values, your needs, and your feelings.

When you're not able to hold healthy anger in your body, (that's appropriately tuned to the situation), it can lead to depression, anxiety, lethargy, numbness and general shutdown in your body.

Mastering Anger: Lessons from Seneca’s On Anger

Anger is one of the most destructive emotions, capable of clouding judgment, ruining relationships, and leading to irreversible mistakes. The Stoic philosopher Seneca, in his work On Anger (De Ira), offers timeless wisdom on understanding and controlling this powerful emotion. His insights remain as relevant today as they were in ancient Rome.

The Nature of Anger

Seneca describes anger as a temporary madness. Unlike other emotions, anger is uniquely dangerous because it drives people toward irrational actions. He argues that anger is not a necessary or useful emotion—contrary to popular belief that it can be harnessed productively. Instead, he insists that anger distorts reason and should be eliminated entirely.

Causes of Anger

According to Seneca, anger arises from unrealistic expectations and entitlement. We become angry when reality does not align with our desires, when people fail to meet our standards, or when we perceive an injustice against us. However, these expectations are often misguided, as we have no control over others’ actions or external events.

Another way to experience anger is as a secondary effect of other feelings like pain, or fear.

Why Anger is Harmful

Seneca warns that anger leads to self-destruction. While it might provide a temporary sense of power, it ultimately causes more harm than good. It blinds us to reason, escalates conflicts, and can result in regretful actions. He also emphasizes that anger is contagious; when one person expresses rage, it fuels aggression in others, creating a cycle of hostility.

If you don't feel like you feel safe to be with your anger, chances are:

• You learned as a child that anger was scary, explosive and harmful and not to be trusted.

• You were taught that anger wasn't allowed or okay. It was better for you to be polite, well-behaved and "nice."

• You saw that anger was something that created harm in the world, and wasn't a force for good.

If any of these sound familiar to you, you probably have repressed anger trapped in your body that wants to be released.

Sometimes we have such a hard time feeling or allowing anger, that the energy gets stuck in our bodies and manifests in other ways.

Anger Management

Anger is not a good or bad thing. It simply connects us to the energy of what is not okay. When we learn to feel safe with this powerful medicine, we can connect this not okayness with our bodies and our hearts.

We can learn to use this energy to take action and create change to create a more beautiful, just world for ourselves and others. Seneca provides several strategies for managing and overcoming anger:

1. Delay Your Reaction

The first impulse of anger is usually irrational. By delaying our response, we give ourselves time to think more clearly and regain self-control.

2. Change Your Perspective

Seneca advises adopting a more philosophical outlook. Instead of taking offense, remind yourself that mistakes and misdeeds are a part of human nature. Just as you err, others will too.

3. Practice Forgiveness and Understanding

Rather than seeking revenge, Seneca encourages patience and empathy. Everyone has their struggles and weaknesses, and often, their actions are not driven by malice but by ignorance or circumstance.

4. Avoid Triggers and Provocations

Seneca suggests steering clear of situations or individuals that are likely to provoke anger. If you know certain topics, environments, or people tend to make you angry, minimize your exposure to them when possible.

5. Develop Emotional Resilience

Training yourself to be indifferent to insults or inconveniences can reduce anger. This does not mean suppressing emotions but rather cultivating a mindset that remains unshaken by external events.

6. Lead by Example

Seneca believes that self-mastery is a form of leadership. By controlling our own anger, we set an example for others and contribute to a more rational and peaceful society.

Seneca’s philosophy teaches that anger is neither useful nor inevitable—it is a choice, one that we can learn to reject through wisdom and self-discipline. By adopting a Stoic mindset, practicing patience, and adjusting our expectations, we can free ourselves from the destructive grip of anger. In a world filled with frustration and conflict, his teachings offer a powerful guide to living a more rational, calm, and fulfilling life.

Meditation Techniques to Handle Emotional Turmoils

If you want to learn how to really feel safe with your anger, express it, harness it and use it to create a more aligned life, somatic practices can be very helpful in building your capacity. The more you get comfortable with your own anger, the less you'll be triggered with others angers.

With the consistent practice of meditation, you'll learn how to finally connect to your inner fire and use it to get clear on what you want and don't want.

Mastering anger is not just about self-control; it is about cultivating inner peace. As Seneca reminds us, true strength lies in serenity, not in fury.

1. Micro-Meditation (60-Second Reset) :

Sometimes you don't have time for a full meditation session.Try this:

• Close your eyes for 60 seconds.

• Inhale for 4 counts, hold for 4, exhale for 4.

• Do this during stressful moments to instantly reset your nervous system.

2. The "Pattern Interrupt" Technique:

Whenever stress spirals, break the cycle with a quick change of environment.

• Stand up, take 3 steps, or even clap your hands loudly.

Your brain shifts focus from the stressor to the physical movement, giving you a mental break.

3. The 5-4-3-2-1 Grounding Exercise:

A sensory awareness technique that brings you back to the present.

Identify:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

It helps to divert the mind from stressors and grounds you in the present moment.

4. Ice Cube Stress Hack:

Hold an ice cube in your hand, When stress hits, hold it tightly until it melts.

• The sudden cold shock sends signals to your brain to focus on the physical sensation, pulling your attention away from stressors and calming the mind.

5. The "90-Second Rule" for Emotional Clarity:

Science says that emotions like stress only last 90 seconds unless we feed them.

• When you feel stressed, remind yourself that the feeling peaks at 90 seconds.

• After that, it's your thoughts that keep the stress alive, not the situation.

• Let it pass without dwelling on it, and watch your mental space clear up.

Healthy Physical Relief for Anger

Sometimes the nervous system is so overwhelmed that we require a physical approach to regulate it.

When you can’t think or talk your way out of rage, your body still holds the key.

Anger is energy in motion. When suppressed, it becomes a ticking time bomb—building tension, resentment, anxiety, and sometimes chronic pain. By moving that energy through your body, you create space for relief, insight, and release. You also train your nervous system to stay present with intense emotions, making you less likely to be hijacked by other people’s emotional storms in the future.

Somatic Practices to Reclaim Your Power

“The body says what words cannot.”— Martha Graham

Not all anger needs to be talked through. Not all healing happens in silence.

Sometimes, healing happens when you sweat, scream, move, punch, or dance your way through what words can’t yet hold.

SOMATIC = OF THE BODY.

Whether you're facing a slow simmer of frustration or a volcanic surge of rage, here are powerful, healthy physical outlets that help you metabolize anger and return to clarity—especially when sitting still to “meditate it away” just won’t cut it.

Go for a Fast-Paced Walk in Nature

Nature has an incredible regulating effect on the nervous system. Go to your closest park or plan a day gettaway to one of your bucket list places to visit. Add brisk walking or even power-walking to the mix, and you’ve got a potent anger release ritual. Let your feet strike the earth like a drumbeat and imagine walking the emotion out of your body.

Bonus: Yell into the wind, sing loudly, or cry. The trees won’t judge you.

Strength Training or Weight Lifting
There’s something deeply satisfying about lifting heavy things when your emotions feel too big to carry. Strength training helps re-channel aggression into focused effort, builds resilience, and re-centers you in your body.
Think of it this way: Every rep is a declaration: I’m taking my power back.
Cold Water Therapy
When anger peaks and you feel flooded, cold water (ice baths, cold showers, or plunging into a cold river) can bring immediate nervous system reset. The shock forces you to breathe, recenter, and come back into your body.
Warning: Don’t try this if you have certain heart conditions. Always consult a health provider if unsure.

4. Dance it Out (Yes, Even to Hard Techno)

Turn on loud, high-BPM music—techno, drum & bass, even rage metal—and let your body move. Stomp, shake, flail, scream. Let your nervous system purge.

Dancing, especially when it’s unstructured and expressive, becomes a sacred practice of self-liberation.

This is not about looking graceful. It’s about discharging stuck emotion.

Here’s why it works:

Repetitive rhythms calm the mind and engage the body
High-energy beats match and then help discharge intense emotions
Immersive soundscapes induce trance states, allowing deeper somatic processing
No lyrics = more freedom to interpret the music and move how your body wants. Here's an example of a danceable beat with no lyrics for the same purpose.

This is why people report feeling “cleansed” or “reset” after a rave or intense dance session. It’s not just endorphins—it’s energetic alchemy.

Primal Movement + Animal Flow
If you're not comfortable with dancing, this is another try. Let go of structured form. Crawl like a bear, roar like a lion, roll on the ground. Unleash your wild body. This kind of movement taps into instinct and bypasses your logical brain. It’s healing, freeing, and often surprisingly fun.
Neurogenic Tremoring: Shaking
If the previous two options are out of the question because you might be in a social environment and don't want to look weird but still need to process intense anger try this one. Animals in the wild naturally shake after stressful events to reset their nervous systems. You can do the same. Stand or lay down and shake your arms, legs, hips, and head. Let the movement be messy, spontaneous, and uncontrolled.
This activates your parasympathetic system, telling your body: You’re safe now.
Go Hard on a Punching Bag or Boxing Session

Boxing is a powerful, cathartic way to channel anger directly. Each punch gives your body a clear outlet, engaging both focus and physical exertion. You don’t even need a gym—shadowboxing in your living room can work wonders.

Tip: Visualize the issue you’re angry about and punch it out, consciously.

Creative Destruction (in a Safe Space)
Rip paper. Smash old plates in a safe outdoor spot. Chop wood. Break something that’s meant to be broken. Symbolic destruction helps externalize internal chaos without harming people or relationships.
Important: Always make sure it's safe and not wasteful—use recycled items or objects with no value.
Art therapy
Painting or playing an instrument helps to release energy. For example here’s a collection I made as part of my therapy.
and a techno song I produced to make up for a lousy day. Art therapy is so extensive, it deserves its own space. Here 's a full article on Art Therapy.
Scream Therapy (Safely) or Singing
Find a private space—your car, a pillow, a forest, even a soundproof room—and scream. it. out. Vocal release allows you to move the energy out through your throat, which is often constricted when emotions are suppressed.
- Scream into a pillow to muffle the sound.
- Let out primal sounds, not words—don’t relive the story, just move the energy.

What Happens in the Body

When you lose yourself in music and move intuitively, several healing processes activate:

Your sympathetic nervous system (fight or flight) discharges stress
The vagus nerve is stimulated through breath and movement
Your brain releases dopamine, serotonin, and endorphins
You move out of the mental loop and into a felt sense of now
You access a nonverbal form of emotional processing

You might cry. You might sweat. You might laugh or roar or tremble. That’s not random—it’s your nervous system resetting itself.

The Deeper Gift of Anger: Self-Authority

The more you practice these physical releases, the safer you become with your own anger—and the less you'll be triggered by others’ emotions. That’s because you're no longer avoiding your fire. You're learning to honor it.

Anger isn’t just an emotion; it’s a call to action, a boundary alarm, a truth signal.

🚫 What Not To Do While Angry

Anger is powerful—but when we’re in it, we’re often not in our clearest state of mind. Our nervous system is in fight-or-flight, the amygdala is firing, and our rational brain takes a back seat. That’s why one of the most important skills in emotional mastery is knowing not just what to do when you're angry—but also what not to do.

Here are critical things to pause on until the emotional storm has passed:

⚠️ 1. WAIT for Major Decisions

Anger can create a false sense of urgency and certainty. But permanent decisions made in temporary emotional states are a recipe for long-term regret. Whether it’s ending a relationship, quitting a job, or making a big purchase—wait until your nervous system is calm and you’ve processed the emotional charge.

Ask yourself: Would I still choose this tomorrow, from a grounded place?

⚠️ 2. Don’t Drive While Overwhelmed

Driving in a heightened emotional state significantly increases your risk of accidents. Your reflexes are off, your perception is distorted, and adrenaline can create tunnel vision. Pull over. Take deep breaths. Walk it off. Or better yet, don’t get behind the wheel in the first place if you're flooded with rage or grief.

📱 3. Don’t Post on Social Media (Especially Blockchain-Based Platforms)

“Shitposting” when angry might feel cathartic in the moment—but the internet is forever, especially on decentralized platforms where deletion is impossible. You might unintentionally damage your reputation, your relationships, or your career. And other stuff.

A few angry words today can haunt you for years. Write it in a private journal instead.

💬 4. Don’t Text or Call the Person You're Mad At (Yet)

That reactive text, voice note, or DM might feel justified—but emotional clarity rarely lives at the tip of your tongue when you're triggered. Let your body move through the emotion first, then come back with discernment. Communicating from wholeness, not heat, creates outcomes you won’t have to repair later.

🧠 5. Don’t Ruminate or Rehearse the Story on Loop

It’s tempting to obsessively replay the situation, building your case and keeping your anger alive. But this actually locks the emotion deeper into your system. Instead, direct your energy toward processing (breathwork, movement, writing) rather than repeating the drama in your head.

Anger Always Fades Eventually

Even if you do nothing, the emotional peak of anger will pass. Emotions are like waves—they rise, crest, and fall. Your job is not to drown in the wave or act from it, but to ride it safely to shore.

Don’t build a permanent story or situation based on a feeling that is guaranteed to change.

When you're angry, your only job is to safely feel and release—not to solve, decide, or broadcast. Protect your future self by practicing emotional timeouts that allow clarity, not chaos, to lead.

Transform Your Anger Into Clarity and Power

If you're tired of feeling consumed by anger or disconnected from your power, you're not alone—and you don’t have to navigate it all by yourself. In a private session, we can explore the root causes of your anger, identify the events and patterns that keep looping in your system, and practice somatic and energetic techniques to help you move through it with clarity, safety, and strength.

Ready to Move from Rage to Relief?

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On our sessions we’ll unravel what's beneath the fire, so you can use it as fuel—not fallout. Your anger isn’t too much—it’s a message. Let’s decode it and discover that deeper self.

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