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

Practising under provocation Five minutes Under stress Clear all

Theme · Practising under provocation

The moment before you snap 10 Cool the body first 8 When anger turns to harm 6 The fear underneath anger 5 Choosing your response 5 Equanimity and perspective 4 What anger actually is 4 Growing empathy 2 Practising under provocation 2 Making it stick 1 What you are actually defending 1 Righteous anger and perfectionism 1

How long you have · Five minutes

A minute 6 Five minutes 2

When · Under stress

Any ordinary day 22 After a row 3 Under stress 2 Coming and going 1

Keeping your eyes open is part of the exercise, because looking away is a quiet way of leaving. The small escapes are what keep a hard moment hard.

Every practice has its exits. Breaking eye contact, laughing it off, checking your phone, planning your reply instead of hearing the sentence. None…

Five minutesPractising under provocationCBTQur’an 38:17

Run the same moment twice. The second time, change nothing except what you do with it, and let yourself not mind what the other person might be thinking.

Keeping the situation identical is the point, because then the only thing that moved was you. In a session that means the same silence and the same…

Five minutesPractising under provocationCBTQur’an 12:83