Areas › Anger

Anger

Almost nobody wants to be the person who says the thing they cannot take back. The window between the surge and the words is short and it can be widened. That is most of what this area is about, along with the fear or hurt that anger is usually protecting.

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2 practices

Body based Five minutes After a row Clear all

Theme

Cool the body first 1 Growing empathy 1

How long you have · Five minutes

A minute 4 Five minutes 2 Twenty minutes 2

Approach · Body based

Core 38 Mindfulness 10 CBT 7 Body based 2 Trauma informed 2 Medical and treatment 2 Gottman 1

When · After a row

Any ordinary day 14 Under stress 6 After a row 2

There is a fair worry that punch shaped exercise simply practises the punch. The test is easy: if the angry story is still running in your head, it is rehearsal.

You can check mid set. Ask what you are actually attending to. Counting, the burn in your arms and the sound of your breathing are all signs the…

Five minutesCool the body firstBody basedQur’an 50:39

Repeating back what your partner said proves you were listening. It does not prove you were touched by it, and they can tell the difference.

Reflective listening can be done perfectly and still land cold, because the words check the content while your face and body report that nothing…

Five minutesGrowing empathyBody basedQur’an 21:107