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Transforming Anger: The Heartmath Solution for Letting Go of Rage, Frustration, and Irritation
In recent years, neuroscientists have discovered that the heart has its own intelligence, a complex independent nervous system that is referred to as 'the brain in the heart.' Getting the heart into a positive rhythm can directly send a signal to the brain, allowing the two to synchronize and literally transform anger, frustration, and irritation into compassion, empathy, and calm.
From Transforming Anger, learn how thoughts and feelings get stored in the nervous system and create cellular triggers of irritation, frustration, and anger. Then find out how to get beyond the mechanical negative pull of these triggers. Discover how to control your heart rhythms using a 60-second 'freeze-frame' technique: an exercise that calms the mind, synchronizes the nervous system, and increases the level of internal coherence, so that you can clearly and quickly see the options for dealing with anger. This technique can be used anytime and anywhere, and puts you in a zone in which you are able to feel calm, compassionate feelings for yourself and for others. For lasting change, learn to build emotional assets, depersonalize the actions of others, identify resistance to change, and keep the practice going.
HeartMath is a registered trademark of the Institute of HeartMath.
From Transforming Anger, learn how thoughts and feelings get stored in the nervous system and create cellular triggers of irritation, frustration, and anger. Then find out how to get beyond the mechanical negative pull of these triggers. Discover how to control your heart rhythms using a 60-second 'freeze-frame' technique: an exercise that calms the mind, synchronizes the nervous system, and increases the level of internal coherence, so that you can clearly and quickly see the options for dealing with anger. This technique can be used anytime and anywhere, and puts you in a zone in which you are able to feel calm, compassionate feelings for yourself and for others. For lasting change, learn to build emotional assets, depersonalize the actions of others, identify resistance to change, and keep the practice going.
HeartMath is a registered trademark of the Institute of HeartMath.
- GenresNonfictionSelf Help
154 pages, Paperback
First published January 1, 2003
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116 people want to read
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Displaying 1 - 9 of 9 reviews
August 17, 2019
Öfke, insanlık olarak büyük sorunumuz, öyle bir zamanda yaşıyoruz ki medya sayesinde hiç tanımadığımız insanların bile öfkesine maruz kalıyoruz. Sanki insanlar tüm duyguları bir kenara bırakmış tüm enerjisini öfke duygusuna kanalize ediyor. Öfke, acilen çözmemiz gereken sorunlardan birisi ve bu kitapta da buna yönelik çözümler var, çözümler birey eksenli olsa da unutmamalıyız ki topluluklar bireylerden oluşuyor.
Kitabın ilk bölümlerinde öfke duygusu bize tanıtılıyor, öfke için ne kadar enerji harcadığımızdan, hayatımızdaki etkilerinden bahsediliyor. Daha sonra kendi öfkemizi tanımamız için bir kaç soru yöneltiliyor, ardından da öfkeyi kontrol edip, onu kullanmak için teknikler sunuluyor. Kitap çok basit ve kolay yöntemler sunuyor, hiçbiri sizden büyük bir uğraş ve zaman talep etmiyor, aksine yazarların belirttiğine göre zaman içinde pratikleşiyorsunuz ve size verilen adımları kısaltarak kullanabiliyorsunuz.
Öfke bizim kişisel seçimimiz, bir şeyler yaşanıyor ve öfkeyi biz seçiyoruz ve bunun sonucu da çoğunlukla yıkıcı oluyor. Dönüşüm Öfke'de genel olarak anlatılmaya çalışılan şey şu; öfkeleneceğiniz bir şey yaşandığında tepki vermeden önce durun bir düşünün, hatta empati kurun, yaşanan olayda mutlaka bilmediğiniz bir taraf vardır bunu göz önünde bulundurun, sonra karşınızdaki kişinin olumlu taraflarını düşünün, o andaki kötü yönlerine odaklanmayın, içinizdeki sevgi ve şefkati uyandırın ve öfke patlaması yaşamayı seçmeyin. Özetlediğim bu kısım aslında kitapta bu şekilde verilmiyor, kitaptaki çeşitli teknikleri harmanlayarak kendimce kullanılır bulduğum hale getirdim ve buraya da o şekilde yazdım. Kitapta biraz da nefes egzersizi, kalbe odaklanma gibi adımlar sunuyor ancak ben onları çok kullanışlı bulmadım, bu biçim bana daha kolay geldi.
Dönüşüm Öfke'nin savunduğu çok farklı bir fikir daha var; kalbiniz aklınızdan daha mantıklıdır. Mesela öfkelendiğinizde tamamen haklı olduğunuzu ve karşıdakinin kötü muameleyi hak ettiğini düşünürsüz, bu aklın verdiği karar, kalp ise o kişiyle ilgili tatmin duyduğunuz tarafları, iyi yönleri de hesaba katar ve şefkat-sevgi sahibi bir bölümdür. Akıl yıkıcı kararlar verirken kalp yapıcı tutumlar sergiler. Kitaba göre kalbin zekası daha üstün ve ona uymamız gerek.
Öfke sorununa parmak basan hoş bir kitaptı, belki dediği her şeyi uygulamam ama farklı fikirlere sahip, basit teknikler sunan bir kitap.
Kitabın ilk bölümlerinde öfke duygusu bize tanıtılıyor, öfke için ne kadar enerji harcadığımızdan, hayatımızdaki etkilerinden bahsediliyor. Daha sonra kendi öfkemizi tanımamız için bir kaç soru yöneltiliyor, ardından da öfkeyi kontrol edip, onu kullanmak için teknikler sunuluyor. Kitap çok basit ve kolay yöntemler sunuyor, hiçbiri sizden büyük bir uğraş ve zaman talep etmiyor, aksine yazarların belirttiğine göre zaman içinde pratikleşiyorsunuz ve size verilen adımları kısaltarak kullanabiliyorsunuz.
Öfke bizim kişisel seçimimiz, bir şeyler yaşanıyor ve öfkeyi biz seçiyoruz ve bunun sonucu da çoğunlukla yıkıcı oluyor. Dönüşüm Öfke'de genel olarak anlatılmaya çalışılan şey şu; öfkeleneceğiniz bir şey yaşandığında tepki vermeden önce durun bir düşünün, hatta empati kurun, yaşanan olayda mutlaka bilmediğiniz bir taraf vardır bunu göz önünde bulundurun, sonra karşınızdaki kişinin olumlu taraflarını düşünün, o andaki kötü yönlerine odaklanmayın, içinizdeki sevgi ve şefkati uyandırın ve öfke patlaması yaşamayı seçmeyin. Özetlediğim bu kısım aslında kitapta bu şekilde verilmiyor, kitaptaki çeşitli teknikleri harmanlayarak kendimce kullanılır bulduğum hale getirdim ve buraya da o şekilde yazdım. Kitapta biraz da nefes egzersizi, kalbe odaklanma gibi adımlar sunuyor ancak ben onları çok kullanışlı bulmadım, bu biçim bana daha kolay geldi.
Dönüşüm Öfke'nin savunduğu çok farklı bir fikir daha var; kalbiniz aklınızdan daha mantıklıdır. Mesela öfkelendiğinizde tamamen haklı olduğunuzu ve karşıdakinin kötü muameleyi hak ettiğini düşünürsüz, bu aklın verdiği karar, kalp ise o kişiyle ilgili tatmin duyduğunuz tarafları, iyi yönleri de hesaba katar ve şefkat-sevgi sahibi bir bölümdür. Akıl yıkıcı kararlar verirken kalp yapıcı tutumlar sergiler. Kitaba göre kalbin zekası daha üstün ve ona uymamız gerek.
Öfke sorununa parmak basan hoş bir kitaptı, belki dediği her şeyi uygulamam ama farklı fikirlere sahip, basit teknikler sunan bir kitap.
November 3, 2021
After years of struggling with anxiety and reading much literature on that subject, I found myself--in a pandemic environment--dealing with depression and anger issues. "Transforming Anger: The Heartmath Solution" was my first book foray into those realms, and unfortunately it didn't really connect with me.
As with any self-help tome, "success" is very much in the eye of beholder. Some styles just work better for others. So I hesitate to call this book "bad". But what threw me throughout was the oft-confusing definition of "heart" by author Childre.
Ostensibly, "Transforming Anger" seems to be about the notion that the physical rhythms of the heart have a tangible effect on the emotions that produce anger. Strangely, however, this connection isn't ever really delved into until the book's appendix! Instead, the word "heart" is often synonymous with "emotion", which is understandable but confusing in the context of that first, more biological definition. Bottom line: I was never quite sure if I was reading a book about biology or emotionality, and I wanted that line to be cleaner one way or another.
Like I said, I'm sure this book has (and will) help many others (hence the two stars). But for this reader, it led to more confusion and vagary than anything else.
As with any self-help tome, "success" is very much in the eye of beholder. Some styles just work better for others. So I hesitate to call this book "bad". But what threw me throughout was the oft-confusing definition of "heart" by author Childre.
Ostensibly, "Transforming Anger" seems to be about the notion that the physical rhythms of the heart have a tangible effect on the emotions that produce anger. Strangely, however, this connection isn't ever really delved into until the book's appendix! Instead, the word "heart" is often synonymous with "emotion", which is understandable but confusing in the context of that first, more biological definition. Bottom line: I was never quite sure if I was reading a book about biology or emotionality, and I wanted that line to be cleaner one way or another.
Like I said, I'm sure this book has (and will) help many others (hence the two stars). But for this reader, it led to more confusion and vagary than anything else.
August 4, 2015
I sort of read this several times, but this was the reading that truly helped. Maybe because I am reading it in conjunction with The Power of Habit. I find the exercises super helpful in breaking a habit loop that's ingrained.
January 30, 2022
Okay, I absolutely agree that aligning the head and the heart and calming your breathing will help reduce anger, especially if you can learn to practice those things during a negative emotional response--which takes a lot of practice! The book makes it sound like they are the first to ever come up with this idea and that it is simple to learn and practice, and it just rubbed me wrong. Having practiced meditation daily for a couple years now, I can say these same "HeartMath Solution" benefits can indeed come from regular practices of mindfulness, intention setting, loving-kindness meditation, and equanimity. The whole breathe in through the heart space and out through the solar plexus sounds a lot like aligning chakras to me, so I'm not sure why the author stated a couple times that you can't transform anger with meditation and breathing techniques. The last chapter even talks about using relaxation, visualization, and meditation in therapy but that it must be done a certain way. I did like that they talked about love being a key factor for change.
Anyway, slow down, pay attention to what triggers you and why, and practice pausing before you react, and you'll transform your anger.
Anyway, slow down, pay attention to what triggers you and why, and practice pausing before you react, and you'll transform your anger.
April 27, 2018
This HeartMath book uses the same techniques as others but in a more focused context of stress and anger. What I liked best about this guide was the direct applications for the workplace; even introducing the concept of "business heart" which uses practical and measurable ways of dealing with stress in the workplace by adding more heart and compassion.
May 21, 2020
Immediately useful tools
The book is easy to read, well organized, and contains several tools for managing - changing - one's reaction to situations that one finds frustrating, upsetting, or anger-inducing. It's a helpful book for anyone, not just someone who is addressing their anger.
The book is easy to read, well organized, and contains several tools for managing - changing - one's reaction to situations that one finds frustrating, upsetting, or anger-inducing. It's a helpful book for anyone, not just someone who is addressing their anger.
July 20, 2025
I loved the concept of this book. I got it for my husband, actually; I wanted to read it first to see if I would to suggest it to him or maybe both of us. I decided against it, but I did think much of the suggestions in there were good for everyone, regardless if you tried the methods--like being kind to yourself, etc. I'm glad I read it.
March 14, 2013
The information in this book obviously has worthy research behind it. There is no doubt that the authors have a wealth of knowledge. My problem, and I do think it is my problem, I had difficulty following thoughts. I am intuitive and I feel things so maybe my logical mind was not attaching meaning to what was being shared.
The book give practical activities to help not only the person having outbursts but also those who want to know "why?". You will be asked to mindfully pay attention to your own responses to irritants. I have NO reason to be negative about this title so please know that if you are more cognitive in your approach to new information this is the perfect book for you to peruse. It does not take long to read and will more than likely move you along with your ability to overcome the outbursts of anger.
The book give practical activities to help not only the person having outbursts but also those who want to know "why?". You will be asked to mindfully pay attention to your own responses to irritants. I have NO reason to be negative about this title so please know that if you are more cognitive in your approach to new information this is the perfect book for you to peruse. It does not take long to read and will more than likely move you along with your ability to overcome the outbursts of anger.
Displaying 1 - 9 of 9 reviews