Transforming Anger Into Harmony

Ease anger by practicing gratitude and creating new neural pathways in the brain.

Updated January 21, 2026 | Reviewed by Margaret Foley

As holiday lights of winter grow dim, we look forward to sparkling smiles on “hearts and flowers” day. However, love and gratitude during this year’s Valentine's month may require a miracle to dissipate clouds of political anger .

Anger can play a positive role

Despite what we know about the damaging effects of anger within ourselves and our relationships, during political division, anger may play an important role if properly channeled. When anger spurs action and encourages a fair, equitable, and peaceful society, perhaps it can play a role in creating harmony.

Two ways to mitigate anger:

New neural pathways in the brain

Switching off negativity may take a process that involves neuroplasticity. According to Puderbaugh and Emmady ( Journal of Behavioral Science, 2023), “Neuroplasticity, also known as neural plasticity or brain plasticity, is a process that involves adaptive structural and functional changes to the brain.”

Simply put, it is “the ability of the nervous system to change its activity in response to intrinsic or extrinsic stimuli by reorganizing its structure, functions, or connections.”

Loretta Graziano Breuning, studying the mammalian brain, described neuroplasticity in simple terms in her book Habits of a Happy Brain: Retrain Your Brain to Boost Your Happy Chemicals, Dopamine, Endorphin, Oxytocin , Serotonin .

Breuning is founder of the Inner Mammal Institute and Professor Emerita of Management at California State University.

In a 2015 interview , she pointed out: “Since our brain has a huge stock of extra neurons, you can build new neural pathways with them. It is not easy. But you have the power to repeat a new behavior until a neural pathway is created and electricity can flow in a new direction.

“For example, you can wire yourself to see the good in the world. Oftentimes, this gets ignored because it has no place to flow until you build a new pathway. And you can do this by focusing on the good three minutes a day or three times a day at one-minute intervals.”

Using this technique, you can create a neural pathway to channel positivity instead of dwelling on the negative.

Creating positive moments will help dissipate negativity

Focusing on the good was proposed by Martin Seligman , considered the father of the positive psychology movement. He is credited with developing the "Three Blessings Exercise."

Seligman et al., writing in American Psychologist (2006), stated that positive psychotherapy "rests on the hypothesis that depression can be treated effectively not only by reducing its negative symptoms but also by directly and primarily building positive emotions, character strengths, and meaning.”

How to stay positive during chaotic political times

Despite what is happening around us, if we spend too much time ignoring the positive aspects in life, we can become angry and fall into negativity.

Five thoughts that might help alleviate anger and restore happiness :

Anticipate a Loving-Friendship Day

To break the cycle of turmoil or anger that you might be feeling, consider buying a journal or index cards and get started today by:

Cherish this quietly or send a note, email, text, or valentine that says: “I am so grateful that you are in my life.” This will help you build a neural pathway in your brain that attracts the good in life. An added benefit is that it may boost your mood and even your health.

As behavioral scientist Laura Hazlett noted in research published in Brain, Behavior, and Immunity : “Given strong links between gratitude and giving behavior and giving and health, it is possible that gratitude may benefit health through the same mechanisms as giving to others.”

Puderbaugh, M., & Emmady, P. D. (2023). Neuroplasticity. In StatPearls [Internet] . StatPearls Publishing.

Seligman, M. E. P., & Csikszentmihalyi, M. (2000). Positive psychology: An introduction. American Psychologist, 55(1), 5–14. https://doi.org/10.1037/0003-066X.55.1.5

Hazlett, L.I., et al., Brain Behav Immun. 2021 Jul;95:444-453. doi: 10.1016/j.bbi.2021.04.019. Epub 2021 Apr 28. PMID: 33932527

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Rita Watson, MPH , is an associate fellow at Yale's Ezra Stiles College, a former columnist for The Providence Journal, and the author of Italian Kisses: Rose-Colored Words and Love from the Old Country .

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This article is part of the Bringwise Psychology Journal — daily insights on human behavior, mental health, and personal growth.