Letting Go of Anger: Effectiveness and Interaction with Nonjudging and Daily Adjustment—Evidence from a Diary Study

Abstract This study examined the effectiveness of the Letting Go Technique Hawkins (Letting go: the pathway of surrender, Hay House, Carlsbad, 2013) in reducing anger and enhancing nonjudging and daily nondepressogenic adjustment, alongside the moderating role of dispositional nonjudging. Fifty-five participants underwent a week-long Letting Go of Anger training program and completed daily self-report surveys over a seven-day period. Anger levels increased from baseline to activation and significantly declined following the application of the Letting Go Technique, with an overall downward trend over time. Also an increase in nonjudging occurred over the course of the training, however no significant changes in daily adjustment were observed. Notably, the technique effectively reduced anger regardless of changes in nonjudging or dispositional nonjudging. However, greater reductions in anger were observed among individuals who exhibited increased daily adjustment. The findings underscore the efficacy of the Letting Go Technique in reducing anger, fostering nonjudging, and its potential as a valuable mindfulness-based tool for long-term emotion regulation.