How to cultivate joy instead of anger

In a time where there is lots of anger in the world, how do we cultivate joy in today’s times? The answer: by finding and welcoming joy in the small things. Joy doesn’t just have to be from winning the lottery or another grand prize, it can stem from ordinary actions. We can cultivate it and experience joy in the littlest things that are waiting for us in our daily lives, such as washing the dishes or walking from the car to the store. The thing is that we have to choose to slow down and pay attention to our actions to invite joy in. It’s important to remember that we are all human beings, therefore cannot avoid experiencing anger. However, we do have power over the ability to pay attention to the fact that our emotions change and contribute to our actions. We can constructively work with anger instead of letting it take control. Here’s how:


  1. Separate feeling from identity: Instead of thinking, “I am angry,” reframe it as “I feel angry.”
  2. Make a list of actions you can take: take pen to paper or open the Notes app in your phone and jot down forms of action 
  3. Channel each fresh wave: harness the power of the emotion and take a specific action
  4. Resist the temptation to wallow in guilt: refocus your lens of action 
  5. If you truly can’t change it, release it: work with a therapist on processing anger and letting it go


Connect with Safe and Sound Therapeutics from more information on cultivating joy instead of anger. 

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