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Emotional Mindfulness – What Can Anger, Sadness, Hate & Despair Teach Us?

May 5, 2011


I’m experiencing many contradictory feelings this week – how can so many potent emotions sit side by side within me?

Ever get this feeling?

Of course you do. You do, because you’re a human who is experiencing a range of feelings that can often seem completely at odds with each other.

Which feeling do I pay most attention to?   Do I have to choose one feeling over the other?

No – you don’t!   All of your feelings are valid and they are all an expression of some energy within you. But learning to ride the waves of these different, often difficult energies within can be challenging.  

Let me share with you what brought this on.

The past few days, at least in the United States, we’ve witnessed a roller coaster of feelings. Yes, I’m talking about the death of OBL – Osama bin Laden. It’s sparked intense conversations and powerful emotions.

Like many other people, I’ve felt strong currents of different emotions –sometimes unsettling, at times, uncomfortable.

Then I discovered a short post by blogger Susan Piver – Osama Bin Laden is Dead. One Buddhist’s Response.  It asks important questions – and raises powerful issues. Susan writes:

“How do you kill your enemy in a way that puts a stop to violence rather than escalates it? Strangely, I keep coming back to the same rather ordinary conclusion: the answer is in our ability to face our emotions. When we know how to relate to our anger, hatred, despair, and frustration fully and properly, they self-liberate. When we don’t, when we can’t tolerate them and therefore act them out, we create enormous sorrow and confusion.”

This post isn’t about the death of a tragic, violent madman – or the “legitimacy” of the different emotions people feel in response to his death.  But Susan Piver’s excellent post raises important questions about how much we understand the complexity of our emotions, particularly as we struggle to balance those feelings with “reason”.

Underneath feelings are more feelings. Some emotions are easier to feel and express than others – more socially sanctioned, more comfortable. The pain of grief, the isolation of fear and the unremitting stress of frustration are difficult for everyone, especially when we try to bear them alone. 

Emotions are not meant to stay “stuck.”  The English word emotion is derived from the French word ‘emouvoir.’ The French is based on the Latin word emovere , where e- means “out” and “movere” means move.  Not stay inside. But to move – out. 

In other words – emotions need to be released.  Too many people still think that emotions can be suppressed.  While we can attempt to keep emotions “down,” recent research shows that trying to do so comes at a cost.

 Dr. Daniel Beal co-authored a Rice University study examining emotional suppression in the workplace, “Our study shows that emotion suppression takes a toll on people. It takes energy to suppress emotions, so it’s not surprising that workers who must remain neutral are often more rundown or show greater levels of burnout. The more energy you spend controlling your emotions, the less energy you have to devote to the task at hand.”

New neuroscience definitively shows that when we attempt to remain “neutral” and suppress what we really feelprecious neural energy is siphoned from the neocortex (the so-called “rational”) brain, limiting our thinking processes and sapping our neural reserves.

Feelings: Right/Wrong/Black/White

As part of our work, we’ve spent countless hours listening to people talk about their feelings.  One thing is common – people tend to speak about how they feel in dichotomous language.

Feelings,some people say, are either good or bad. Negative or positive. Black or white.  In our seminars, participants typically create lists of the positive (good) emotions and the negative (bad) emotions. You can guess which feelings get placed on each list.

Why is this?

According to Miriam Greenspan, author of How the Light Gets In; “We have less difficulty with the so-called positive emotions. People don’t mind feeling joy and happiness. The dark emotions are much harder. Fear, grief and despair are uncomfortable and are seen as signs of personal failure. In our culture, we call them “negative” and think of them as “bad.” I prefer to call these emotions “dark,” because I like the image of a rich fertile dark soil from which something unexpected can bloom. Also, we keep them “in the dark” and tend not to speak about them. We privatize them and don’t see the ways in which they are connected to the world.”

What Did You Learn About Your Feelings When You Were a Kid?

The answer is often a window on how you are experiencing your emotions to this day. Few of us were taught how to understand and relate to our emotions in healthy ways.  In fact, many of us were taught to mistrust and devalue our emotions.  Miriam Greenspan explains, “Nowhere in school does anyone tell us that paying attention to our emotions might be valuable or necessary. Our emotions are not seen as sources of information. We look at them instead as indicators of inadequacy or failure. We don’t recognize that they have anything to teach us. They are just something to get through or control.”

Imagine if we had been given a rich vocabulary to describe our emotional palette when we were young?

 Imagine if we had been given tools to manage feelings as they arise to constructively channel those energies?

Imagine if we grew up with the skills to cultivate our emotions and use them as a resource to enhance our lives?

Tools to Build Emotional Mindfulness


  • Get More Emotionally LiterateEmotions continue to suffer from a “bad rap.”  Some people are downright phobic about them.  One of the key principles of emotional intelligence is that emotional learning is infinite. No one is ever “done.”  Learning more about the range of your emotional experience can liberate you and build the foundation for greater emotional choice.
  • Notice What You FeelTo become emotionally mindful, you’ll need to learn to pay better attention to what you feel – and where you feel it.  Emotions live in the body, not in your head. We’re often cut off from our physiological responses (like our breath) and misread how we feel as a result.
  • Accept What You FeelThis can be a tough assignment because sometimes what we feel is scary, exhausting, unattractive or embarrassing.  YOU are not your anger or fear. You have feelings of anger and fear.  While you may choose to gain a deeper understanding of how and why those feelings “show up,” you feel what you feel. Suppression and denial are temporary palliatives, not solutions.  Most deep-rooted feelings don’t simply vanish.  They are there to get your attention.
  • Identify Your Addictive EmotionsYes, our own emotions can be habit-forming.  For some people anger is a repellent – to others it’s a stimulant. Emotions like anger and resentment can act like “cover” emotions to hide the scarier and less socially acceptable feelings (depending on our cultural influences) like sadness, hurt, grief and fear.  Some people only “do” happy.   They develop a philosophy and language to keep things “light.”  While that’s fine, it often acts as a form of repression and keeps others from comfortably expressing what they truly feel.
  • Pay Closer Attention to What Triggers YouTriggers or “hot buttons” are like maps to our thoughts and beliefs.  They are offer invaluable insights into how needs are being met or unmet.  Chances are your emotional triggers carry a lot of old emotional baggage.  The more you know about what triggers you – the greater the opportunity to use your conscious awareness to deactivate those reflexive emotional reactions.

Much of how we experience our emotions has to do with what we believe about them.  If we believe that grief and rage have no value, then we will have a difficult time when those feelings arise.  If we believe that all emotions are intelligent and carry important information about our experience, then we can stay open to the inner wisdom that is trying to emerge. 

This isn’t easy.  Experiencing the so-called dark emotions is hard.  But what we gain can be deeply rewarding.

Miriam Greenspan expresses it beautifully; “The “dark emotions” are inevitable. They are part of the universal human experience and are certainly worthy of our attention. They bring us important information about ourselves and the world and can be vehicles of profound transformation.”


Thanks for reading and taking the time to comment, subscribe, share, like and tweet this article. It’s appreciated.

Louise Altman, Partner, Intentional Communication Consultants

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6 Comments leave one →
  1. July 7, 2012 7:52 am

    This is really helpful to me, thank you. I’m resisting some anger I have because I hate the feeling of it and I hate the effect it has on my body and health. I just want it to go away. But realising I need to accept it. And dig a little deeper to look at the baggage surrounding it. Thanks again. Your post found someone who needed it.

    • July 7, 2012 9:16 am

      Hi Jen,
      I am grateful for your comments (and likes and follow – thanks). But I am especially pleased that you found this post helpful. There isn’t enough written about
      exploring and possibly even “friending” the so-called dark emotions. The author I quote in the post, Miriam Greenspan, who I highly recommend reading, does a beautiful job of illuminating the power of this, and ignoring the messages of these powerful emotions.

      In your post (and nice to discover your blog) Body Mind Gollum you write, “If I’m honest, my body is an emotional inventory of my life; a snapshot of my mental self-image. It says, among other things, ‘I am afraid’. Perfectly said. And in reality (not in our minds) there is no avoidance of what is – our bodies are the inventory of our emotions.

      Pema Chodron also speaks and writes deeply about the importance of the relationship we have with our challenging emotions.

      I leave you with the wise words of Rumi:

      The Guest House

      This being human is a guest house.
      Every morning a new arrival.

      A joy, a depression, a meanness,
      some momentary awareness comes
      as an unexpected visitor.

      Welcome and entertain them all!
      Even if they’re a crowd of sorrows,
      who violently sweep your house
      empty of its furniture,
      still, treat each guest honorably.
      He may be clearing you out
      for some new delight.

      The dark thought, the shame, the malice,
      meet them at the door laughing,
      and invite them in.

      Be grateful for whoever comes,
      because each has been sent
      as a guide from beyond.

      ~ Rumi ~

      (The Essential Rumi, versions by Coleman Barks)


  2. November 20, 2015 7:27 am

    Reblogged this on aprilscaringheart.

  3. November 20, 2015 9:52 am

    Reblogged this on A Place to be Real and commented:
    Awesome information about dealing with your emotions


  1. aprilscaringheart

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