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Areas › Anger › Choosing your response
Medication can settle sleep, mood or attention, and that can be what makes practice possible in the first place. The response you actually want, though, has to be rehearsed in ordinary moments so that it is there in hard ones. Ten small rehearsals in a quiet week are worth more than a resolution made in a bad one.
Only those who are steadfast in patience, only those who are blessed with great righteousness, will attain to such goodness (Quran 41:35). An even response is spoken of as something reached, which sounds more like a skill than a temperament.
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وَمَا يُلَقَّىٰهَآ إِلَّا ٱلَّذِينَ صَبَرُواْ وَمَا يُلَقَّىٰهَآ إِلَّا ذُو حَظٍّ عَظِيمࣲ
but only those who are steadfast in patience, only those who are blessed with great righteousness, will attain to such goodness
Qur’an 41:35read it in the library
Translation: M.A.S. Abdel Haleem, The Qur'an, Oxford University Press, 2004.
In a randomised controlled trial with forensic mental health patients, anger management training built on acceptance and commitment therapy lowered anger rumination and impulsivity scores. That was a taught and practised programme rather than anything received passively. The setting was a specialist one, so how much an ordinary reader would gain is not settled by it.
Polat H, Asi Karakaş S. (2021). The effect of acceptance and commitment therapy orientated anger management training on anger ruminations and impulsivity levels in forensic psychiatric patients: A randomized controlled trial.. Perspectives in psychiatric care doi
Strength of evidence: one line of research. A single study, or a theoretical account.
A response only turns up under pressure if it has been run often enough to feel familiar.
If low mood, sleeplessness or a substance problem sits underneath the anger, getting proper medical help for that is not cheating, it is often what clears the ground for practice.
The urge arriving and you acting on it are two separate events. Years of history may have welded them together, and they still come apart with practice.
There is always a small gap between the urge and the act. Nearly all of this work is learning to stay in it for a second longer.
If your whole plan is to keep your mouth shut next time, ask yourself how. Most of us go blank at that question, and the blank is worth more attention than another promise to try harder.