By Noelle Sterne
Six principles and eight tools to help you eradicate your anger, forgive, and arrive at peace.
Too often we hold onto hurts, slights, annoyances, insults, betrayals, wrongs, resentments, and outright anger for months, years, decades, and, before we blink, a lifetime. You know the stories: Brothers estranged for 25 years over an argument they can’t remember, mother and daughter who exchange only frosty Christmas cards, childhood buddies who parted over a single adult remark, an employee’s silently seething career-long resentment at the boss.
Most of us carry other angers too, like trunk loads of rage at the person who cheated us out of a large sum or suddenly walked out of what we thought was a great marriage. Or smaller gnat-biting angers: the proverbial uncapped toothpaste tube, empty dish left in the refrigerator, coat not back on its hook.
Anger and resentments, whatever their size and importance and whoever we see as the perpetrator, poison our outlook and blacken our perspective. But we can vanquish these devastating feelings. Here are six principles and eight tools to help you eradicate your anger, forgive, and arrive at peace.
1. It’s okay to get angry. You are entitled to feel anger at the other person’s wrongdoing, to burst out with disappointment, shock, rage. Those emotions are cathartic and healthy.
BUT . . . too often we hang onto these emotions. We never seem to express them enough. Any slight reminder starts us off again. They become our chronic reaction, hardening in us like coal. Unhealthily, these reactions translate into physical symptoms and full-blown illnesses, and these are connections mainstream medicine has begun to accept.
Louise Hay in You Can Heal Your Life offers enlightening correspondences between emotional causes and physical illnesses: arthritis is associated with criticism and resentment, bursitis with repressed anger, and malignant growths of all kinds with rehearsing old hurts and held-in resentment.
So express your anger. Scream into a pillow with the door closed, shout on the highway with the car windows rolled up, or curse in the basement with the exhaust fan on.
2. It’s not okay to cling to your anger. Express—Yes. Obsess, linger, replay, grind away—No. This is the stuff of disease, depression and decrepitude.
Even if your anger is buried beneath your daily activities, you can be sure that it is siphoning off your energy, enthusiasm, and hope. It’s plugging up your joy in living now and tainting your outlook for tomorrow. But—you can free yourself.
3. They needed to do that. This statement, impossible as it may seem to swallow, suggests one way to freedom. It’s the first real step in forgiving others.
See the culprit’s misdeeds or terrible actions as not entirely personal, not aimed specifically and maliciously at you. But if you feel they were directed at you, accept that too.
Either way, go deeper. It’s more likely that something very deep inside them was the real cause. Through the incident with you, they may have been reacting, at bottom, to lack of childhood love and support, fury at an absent parent, frustration at a stalled career, jealousy of everyone, feelings of unworthiness…In other words, they needed to do that.
4. It was the best that they could do at that moment. As you see they needed to do it, recognize too it was the best they could do at the time. This recognition doesn’t mean you’re condoning or excusing them, or feeling superior. Rather, accept that at the moment of their unforgivable action, they acted in the best way they knew how. Wherever they were in their development and even with good intentions, they were doing the very best they could.
5. The sin against you simply “missed the mark.” The wrong you feel they perpetrated upon you can be seen another way. In Aramaic, the original Biblical language, the word for “sin” also means an error or mistake. From this standpoint, a sin is not irrevocable, to be pushed in our faces at the Last Judgment. It is simply a mistake. As author and Unity minister Eric Butterworth writes, it is “missing the mark” (Discover the Power Within You).
So, see that other person’s wrongdoing as simply missing the mark. As you do, you’ll gain distance, put space between you and the action, and stop your blame.
6. Continued resentment and blame don’t hurt the other guy. Hugging those angry feelings close only injures yourself. Dr. Fred Luskin, author of Forgive for Good: A Proven Prescription for Health and Happiness, points out in an interview (with Salley Shannon, “Five Steps That Could Change Your Life,” Woman’s Day, February 1, 2004), “By carrying around these hurts, you are letting the person who harmed you continue to inflict new bruises.” I doubt that any of us is that masochistic.
How do we stop the self-imposed damage? Here are eight effective tools.
Learn. Ask yourself what you can learn. Maybe it’s forgiveness (see below). Maybe it’s an admission that the offender is a mirror of you (oh, oh). Would you have acted similarly if the situation were reversed? Take the lesson. It will save you anger—and grief—next time.
Remind. New Thought teacher and author Gerald Jampolsky advises in Goodbye to Guilt:
Regardless of the seeming justification, if you feel tempted today to blame anyone, remind yourself that in the loving eyes of God we are all sinless and innocent.
Affirm. Hay gives powerful affirmations (Love Yourself, Heal Your Life Workbook):
• I am willing to go beyond my own limitations and judgments.
• I forgive them, whether they deserve it or not.
• I release myself from prison. I am safe and free.
• I give myself permission to let go.
Repeat: The moment those fiery thoughts about this person enter your mind, replace them with repeated words such as “Love,” “Namaste,” and “You are Loved.” Amazingly, even though it may take a few (or more) repetitions, your anger will dissipate. You will begin to feel moments of rest.
Meditate. Think of the individual in love and light. A Course in Miracles (Workbook, Lesson 78), instructs us: “Let me behold my savior in this one You have appointed as the one for me to ask to lead me to the holy light in which he stands, that I may join with him.”
Visualize. See an image of this person in Light, extending a hand to you, smiling. Hear this person speaking with you in a flowing exchange. This visualization can be very comforting.
Ask. Ask your Inner Voice what you may have done to cause or contribute to the situation. Letting your ego go, you become open to candid introspection, and answers will come.
Ask again. To heal the situation, ask your Inner Voice what to say, if to say anything, in what circumstances, and when. You will be told. And will feel blessed release.
Act. As the answers come, act and say what is in your heart—in person, on the phone, in a letter, or in your imagination. You will know you did the right thing by the feeling of freedom that comes.
So free yourself from the prison of angry condemnations. You will lose nothing and will feel much lighter. As you let go of anger and forgive, you will feel peace.
Author, editor, writing coach, workshop leader, and academic mentor, Noelle Sterne has published over 600 stories, essays, writing craft articles, spiritual pieces, and occasional poems in literary and academic print and online venues. Publications have appeared in Author Magazine, Chicken Soup for the Soul (five volumes), Inspire Me Today, LiveWriteThrive, MindBodySpirit, Journal of Expressive Writing, Mused, Pen and Prosper, Romance Writers Report, Ruminate, Sasee, Textbook and Academic Authors Association blog (monthly), Thesis Whisperer, Transformation Coaching, Two Drops of Ink, Unity Daily Word, Unity Magazine, WE Magazine for Women, Women in Higher Education, Women on Writing, Writer’s Digest, and The Writer. With a Ph.D. from Columbia University, for 30 years Noelle has assisted doctoral candidates in completing their dissertations (finally). Her published handbook to assist doctoral candidates is based on her professional academic practice: Challenges in Writing Your issertation: Coping with the Emotional, Interpersonal, and Psychological Struggles (Rowman & Littlefield Education, 2015). In Noelle’s spiritual self-help book, Trust Your Life: Forgive Yourself and Go After Your Dreams (Unity Books, 2011), she draws examples from her academic consulting and other aspects of life to support readers in reaching their lifelong yearnings. Continuing with her own, she is draft-deep in her third novel. Her webinar about Trust Your Life can be seen on YouTube: http://www.youtube.com/watch?v=95EeqllONIQ&feature=youtu.be Visit
Noelle at her website: http://www.trustyourlifenow.com.