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Anger and jealousy · letting a feeling pass
Calming anger and letting jealousy pass through
Anger and jealousy are not signs that something is wrong with you. They are fast, strong feelings, and what we do in the first ten seconds matters most. The practice is not to push them away. It is to feel them without being carried off by them.
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Before you react
- Pause. Wait ten seconds before you answer or send the message.
- Breathe out slowly. A long exhale tells the body it is safe to soften.
- Name it. “This is anger,” or “this is jealousy.” Naming gives a little distance.
- Look underneath. There is often hurt, fear or a need that wants to be seen.
- Let it pass. Feelings rise and fall like weather when we stop feeding them.
Where the app helps
Anger in the mood check-in
Most apps ask if you are stressed or tired. Restful Awareness lets you say you are angry.
Emotional balance sessions
Guided sessions for turning down the heat and finding your footing.
Heart-quality series
Kindness, compassion, openness and gratitude, practised as natural qualities of awareness.
For parents, partners and teams
When you are about to shout, breathe out and wait ten seconds. It is a small habit with large effects on relationships. Jealousy often softens when we meet it with kindness instead of judgement.
“Do not push the thought away. Let the light fall on it too.”Restful Awareness
Questions people ask
How do I calm down when I am angry?
Pause, slow the out-breath, name the feeling and give it a few minutes. Avoid big decisions or messages until it has eased.
How do I stop being jealous?
Notice the feeling without acting on it, ask what need sits underneath, and practise kindness toward yourself. Persistent jealousy that harms your relationships is a good topic for a counsellor.
Can meditation help with anger?
Many people find that regular practice gives them more space between a trigger and a reaction.
More guides
Read more: how to calm down now · breathing exercises · the free trial.