Calming the
Angry Mind
Week Seven
THE ANGER PANDEMIC
inTro As a society, we’re facing increasing levels of stress
caused by everything from job loss to social unrest, from
Read This Week’s Passage: growing fears about the direction this world is heading
James 1:19–21 to the feeling that the end of life as we know it is near.
Frustrations are erupting into rage that’s being unleashed
at alarming rates. Social media feeds and other media out-
lets are filled with hateful rants directed at governments,
institutions, and other various groups—even anger at
those who are angry! At home, at school, and even some-
times at church, hot tempers, short fuses, and explosive
outbursts are becoming much more common.
Unrestrained anger not only harms relationships, family
dynamics, and mental well-being but also negatively
impacts physical health. It’s been shown to weaken the
immune system, and a study in the journal Circulation
found that people who are more prone to anger have
twice the normal risk of coronary heart disease (Janice E.
Williams et al. “Anger Proneness Predicts Coronary Heart
Disease Risk,” [2000], doi.org/10.1161/01.CIR.101.17.2034).
Research in the European Heart Journal shows that people
are at three times greater risk of having a stroke in the two
hours following an angry outburst (Elizabeth Mostofsky et
al. “Outbursts of Anger as a Trigger of Acute Cardiovascular
Events: A Systematic Review and Meta-analysis,” [2014],
doi.org/10.1093/eurheartj/ehu033). What do we do with
anger? That will be the focus of this week’s lesson.
***Please note that this Bible study guide is intended for
spiritual guidance only and should not be considered a sub-
Renewing the Mind Week Seven stitute for professional mental health treatment.*** 57
inScribe
Write out James 1:19–21 from
the translation of your choice.
You may also rewrite the passage
in your own words, or outline or
mind-map it.
58 Calming the Angry Mind
BENEATH THE SURFACE
Writing to fellow believers in the early Christian church, James provided
inGest
advice on how to handle anger. He was addressing an issue that presum-
ably had been causing some problems among the early community of
Go back to your scribed text and
believers. He was cautioning them to check their anger and encouraging
study the passage.
them to become better listeners—counsel we still need today!
Circle repeated words/ Anger often reveals a deeper problem. When we examine our hearts, we
phrases/ideas might find layers of sadness, disappointment, embarrassment, helpless-
ness, pain, insecurity, grief, anxiety, stress, exhaustion, jealousy, shame,
Underline words/phrases that contempt, or bitterness lying behind our anger. Anger can be easier to
are important and have meaning express, so it tends to mask other emotions that are harder to identify and
to you communicate. We also utilize anger because it’s an emotion that makes us
feel “powerful” and protected in contrast with the more vulnerable, rawer
Draw Arrows to connect words/ emotions listed above. As anger is just the tip of a much larger iceberg of
phrases to other associated or problems hidden beneath the surface, we must first get to the core of the
related words/phrases issue to meaningfully address the anger. When our anger is disproportion-
ate to what’s happening, we should ask ourselves, “What is this connected
What special insights do your to?” Often the anger comes from a past event that may have little obvious
marks seem overall to point to? connection to the current situation. Sometimes it may be helpful to work
with a therapist to find out where the anger is coming from and how to
address it.
We will never have the time to process our experiences and emotions
Memorize your favorite verse from unless we follow James’ counsel to “be swift to hear, slow to speak, slow to
James 1:19–21. Write it out multiple wrath” (James 1:19). James would spare us from the quick, angry reaction
times to help with memorization. that we deeply regret later. It’s important to apply this biblical counsel to
“be slow” as soon as we first recognize the signs of anger: increased heart
Why is uncontrolled anger a
rate, faster and shallower breathing, sweaty palms, tense muscles, or
dangerous thing? How have you
feeling warm, defensive, or like hurting someone.
seen anger impact relationships?
It’s also helpful to focus on regulating our accelerated breathing by
Are there people you respect who
taking some deep breaths, even if it’s in the middle of a conversation. If
do a good job of managing anger?
you need to, disengage entirely for a while. Go outside, take a walk, clear
How have you seen them handle it?
your mind. Think about a boiling pot of water. You have to remove it from
the burner for it to cool down. When your breathing normalizes and your
heart rate comes back down, the brain has a better supply of oxygen that
allows clearer thinking, and you have better control over yourself. Taking
time to cool down enables you to begin processing what’s happening and
to respond appropriately instead of simply reacting to the situation. Most
importantly, taking time to clear our minds gives room for the Holy Spirit
to work inside you. Once you are calmer, you can return to the situation to
Read more at resolve it.
www.inversebible.org/rtm07-3
Renewing the Mind Week Seven 59
APPROPRIATE ANGER
Many are surprised to see how the Bible answers the question, “Is anger
inTerpret
sin?” In the Bible, we see that even God gets angry when people sin (Deut.
1:34, 37; 3:26; 4:21; 9:8, 19, 20). This shows us that anger is not necessar-
After looking at your scribed
ily a bad thing; sometimes it can be a righteous response to evil. When we
and annotated text, what special
get angry about something that’s wrong, it can motivate us to take action
insights do your marks overall
and make things right. That said, of course, anger leads to problems if not
seem to point to?
managed properly. When our anger is out of control, it can lead to violence
and destruction.
The Bible provides instructions for how to control anger. For example,
we are told to “be angry, and do not sin” (Eph. 4:26). This tells us two
things: anger is not a sin, and it’s possible to express our anger in positive What questions emerge after
ways without letting it turn into hatred or revenge. We also see from studying this passage? What
James 1:19 that God desires us to be “slow to anger” (ESV), which means parts are difficult?
we should think before we react in moments of frustration or rage. In
the book of Proverbs, we are told that “a fool vents all his feelings, but a What other principles and
wise man holds them back” (29:11). This means wise people have strong conclusions do you find?
feelings too, but can shape them in the right way and express them at
the right time. When trying to control anger, the goal is not to never feel What are appropriate ways and
angry again or even to stop feeling angry in the moment or shove it aside; times to express anger?
instead, it’s learning how to express anger in constructive ways so it
doesn’t destroy relationships or hurt people—ourselves included.
If you find yourself struggling with anger, know that you’re not alone.
The first step is to admit that you have a problem and need help. Next, go
to God for healing and strength. Finally, find friends who can help you stay
close to God. Never be ashamed to lean on friends for support in taking
you to Christ. We all eventually dry up spiritually when we try to be a solo
Christian with no community or support. Spiritually successful people
surround themselves with friends who will “exhort [encourage, plead
with, appeal to] one another daily” (Heb. 3:13). Remember, though, that
while you need friends, your ultimate healing and strength come from
God. He wants to do for you what no human friend ever could.
Victory over anger usually takes time. If you don’t get it all right the
first time or even the tenth, don’t give up—keep moving forward in the
mercy, love, forgiveness, grace, and power of God. Don’t allow the enemy
any foothold in your walk, even when you slip. When we do fall, God has
promised and is faithful to forgive us. Remember God’s promises, talk to
Him, and try again.
Read more at
www.inversebible.org/rtm07-4
60 Calming the Angry Mind
(Cont. from inVite, p. 62):
Be responsible. Prepare for potential moments of anger by taking care of
inSpect
yourself. Get plenty of sleep, exercise, water, and proper nutrition. It’s also
beneficial to take time to engage in healthy hobbies. All these things reduce
What relationship do the
our vulnerability to unhealthy anger and other unpleasant emotions.
following verses have with
James 1:19–21? Seek help when you need to. If you’re having trouble controlling
your anger and it’s causing significant problems in your relationships or
Being slow to anger: with your job, it may be time to get professional help—and that’s okay!
Psalm 103:8 We’re not meant to go through life alone. It is not a mark of failure to see
Proverbs 14:29 a professional for help, just as it’s not a letdown to see a doctor when
Proverbs 15:1, 18 you’re sick.
Proverbs 19:11
Take the steps the Holy Spirit is asking you to take today to overcome
Ecclesiastes 7:9
anger or help someone with anger.
Ruling your own spirit:
Proverbs 16:32
Proverbs 25:28
Proverbs 29:11
Romans 12:19
Ephesians 4:25–32
What other verses/promises
come to mind in connection
with the primary passage?
Review your memorized verse
from James 1:19–21.
Renewing the Mind Week Seven 61
APPLYING THE PRINCIPLES
The Bible uses the word “anger” over two hundred times! Clearly, God
inVite
knows the challenge of anger. He wants us to understand how to deal with
our emotions in a healthy way. Let’s consider seven steps to help us apply
Meditate on James 1:19–21
the biblical principles we’ve discussed.
again to see where Jesus is and
Know and focus on your goals. If you want loving relationships how you can apply this passage in
with your family and friends, write this goal down and review it daily. your daily life.
Throughout the day, ask yourself, “Are my reactions and behavior building
God-honoring relationships?” If the answer is yes, praise the Lord. If the
answer is no, note where you need to improve, ask forgiveness where
needed, and strategize with God’s Word in your hand (and maybe with a
How can you prepare so you can
trusted accountability partner) on ways you can improve. It’ll get easier
apply biblical principles when you
with time and practice.
feel yourself getting angry?
Keep track of when you get angry. Use an anger log to learn as much
as possible about the situations where you get angry. Identify your vul- Do you know someone who
nerable times so you can learn from them and either seek to avoid them or struggles with anger? How can
work through them more effectively in the future. Try to find the roots or you help them without seeming
the true sources of the anger. For example, much of anger is due to unre- condescending?
solved trauma, anger toward God, parents, perpetrators, etc. Anger can
also come from pride, from thinking we’re better than others and therefore How do you see Jesus differently
judging them (e.g., road rage, “They should drive better [like I do]”). or see Him again?
Breathe. Whenever you start to feel angry or irritated, take control of
What is He saying to you
your breathing. Even before we’re conscious of being upset, our breathing
personally through the text of
becomes faster and shallower, making us more likely to lose control of
the week?
our behavior. When you start feeling irritated, practice deep breathing
(5 seconds in through the nose, hold for 2 seconds, then slowly breathe
Prayer Response:
out through the mouth for 5 seconds). Repeat that pattern about ten
times. This will provide plenty of oxygen to your brain so you can make a
thoughtful decision.
Make a list. Write out and keep a list of ten things you can do when
you get upset. Healthy distractions and outlets can be powerful anger
management techniques. Common choices include taking a walk, working
out, calling a friend, saying a prayer, claiming your favorite Bible promises,
drawing, writing, or creating something, and baking or cooking. All of
these can be helpful as long as it doesn’t become permanent avoidance.
You have to get back to the issue causing the anger.
Think it through. Ask yourself: “If I react angrily to this situation, what
will happen to my relationships, to the goal I’m trying to accomplish here,
to the people I love?” Think about the immediate and long-term effects Read more at
of how you respond. Thinking things through is a strength of the human www.inversebible.org/rtm07-6
brain. Use your God-given reasoning power to keep anger under control.
(Cont. on p. 61.)
62 Calming the Angry Mind
THE DANGER OF INDULGING ANGER
“[T]hose who at any supposed provocation feel at liberty to indulge
inSight
anger or resentment are opening the heart to Satan. Bitterness and
animosity must be banished from the soul if we would be in harmony with
Review your memory verse. How
heaven” (Ellen G. White, The Desire of Ages [1898], 310).
have you applied it this week?
“ ‘His servants ye are to whom ye obey’ (Romans 6:16). If we indulge
anger, lust, covetousness, hatred, selfishness, or any other sin, we become
servants of sin. ‘No man can serve two masters’ (Matthew 6:24). If we
serve sin, we cannot serve Christ. The Christian will feel the prompt-
After reviewing this week’s
ings of sin, for the flesh lusteth against the Spirit; but the Spirit striveth
passage, what personal
against the flesh, keeping up a constant warfare. Here is where Christ’s
applications are you convicted
help is needed. Human weakness becomes united to divine strength, and
of in your life?
faith exclaims, ‘Thanks be to God, which giveth us the victory through our
Lord Jesus Christ’ (1 Corinthians 15:57)!” (Ellen G. White, The Sanctified
What practical applications can
Life [1889], 92, 93).
you make in your school, family,
workplace, and church lives? “It is true there is an indignation that is justifiable, even in the followers
of Christ. When they see that God is dishonored, and His service brought
into disrepute, when they see the innocent oppressed, a righteous indig-
nation stirs the soul. Such anger, born of sensitive morals, is not a sin”
(White, The Desire of Ages, 310).
“Many look at things on their darkest side; they magnify their supposed
grievances, nurse their wrath, and are filled with revengeful, hateful
feelings, when in truth they had no real cause for these feelings.… Resist
these wrong feelings, and you will experience a great change in your
association with your fellowmen” (Ellen G. White, The Youth’s Instructor,
November 10, 1886).
“The giving way to violent emotions endangers life. Many die under
a burst of rage and passion. Many educate themselves to have spasms.
These they can prevent if they will; but it requires willpower to overcome
a wrong course of action. All this must be a part of the education received
in the school, for we are God’s property. The sacred temple of the body
must be kept pure and uncontaminated, that God’s Holy Spirit may dwell
therein” (Ellen G. White, Letter 103, 1897).
“There is a wonderful power in silence. When impatient words are
spoken to you, do not retaliate. Words spoken in reply to one who is angry
usually act as a whip, lashing the temper into greater fury. But anger met
by silence quickly dies away. Let the Christian bridle his tongue, firmly
Read more inSight from the resolving not to speak harsh, impatient words. With the tongue bridled, he
Spirit of Prophecy at may be victorious in every trial of patience through which he is called to
www.inversebible.org/rtm07-7 pass” (Ellen G. White, The Review and Herald, October 31, 1907).
Renewing the Mind Week Seven 63
inQuire
Share insights from this week’s
memory verse and Bible study
as well as any discoveries,
observations, and questions
with your Sabbath School class
(or Bible study group). Consider
these discussion questions with
the rest of the group.
In what ways has God shown Him-
self to be slow to anger? (Neh. 9:17;
Ps. 103:8; 145:8; Joel 2:13; Jon.
4:2; Nah. 1:3.) For you personally?
Why is it so important to learn to
be slow to anger? (Prov. 15:18;
16:32; 19:11; James 1:19).
What does it look like to be angry
and not sin? (Eph. 4:26). When is
it appropriate to be angry?
Think of a Bible character who
exhibited anger. What did they do
right or wrong?
How can memorizing Bible verses
help someone who struggles with
anger? What verses would help you?
What role do friends play in
helping us with our spiritual chal-
lenges? (Mark 2:3–5; Heb. 3:13).
Why is it so uncomfortable to seek
help from friends or professional
counselors? How can we make it
easier for those who need help?
What practical steps can help a per-
son who wants to overcome anger
problems? (See inVite if needed).
64 Calming the Angry Mind
