Practices

Take the thought that is upsetting you and ask: what is another way to read this?

The event is fixed; the meaning is not. A second reading often fits the facts and hurts less.

Notice when you have jumped to the worst story, and hold it as a guess, not a fact.

They meant to hurt me, this always happens. Label these as theories, then look for evidence.

Catch the first body sign of anger, the jaw, the chest, the heat, and name it there.

Caught early, anger can be chosen. Caught late, it chooses for you.