Practices
Every practice in the library, in one list. Narrow it by how long you have, who it is written for, and where you are right now.
Narrowed down
3 practicesHow long you have
Theme · Working with anger
Staying regulated in conflict 20Choosing your response 17The fear underneath anger 14The moment before you snap 14Cool the body first 12Your nervous system 11Answering bids 9Feelings and focus 8Equanimity and perspective 8What anger actually is 8Touch and bodywork 7Affection and touch 6Knowing your partner 5Tolerate distress 4Making it stick 4Getting assessed and diagnosed 4Practising under provocation 4What you are actually defending 4Facing it a step at a time 4Name what you feel 3When anger turns to harm 3Calm the body 3Let the wave come 3Listening and understanding 3Safety and grounding 3Working with anger 3The cost of avoiding 2Grounding and settling 2Feeling from the inside 2Rebuild trust 2Emotions as signals 2When everything feels flat 2Ride the urge 2Righteous anger and perfectionism 2Meaning after harm 2Patience and trust 2Question the thought 2Your window of tolerance 1Growing empathy 1Food, caffeine and fuel 1When you use something to cope 1Care for yourself in loss 1Bringing the future closer 1Obsessions and compulsions 1Repair after rupture 1Breathing 1Shame 1Shame and stigma 1Shared spiritual life 1Act on your values 1Medication and how it works 1Validate yourself and others 1What worry does 1Listen to the body 1
Approach
Choose one short remembrance to say the moment anger rises, and use it every single time.
A prepared word of dhikr catches the anger before it speaks for you.
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.
When anger floods you, step away before you speak, and come back when your body is calm.
Past a certain heat the body cannot hear reason. Leave, settle, and return.
Looking for a whole subject rather than a single practice? Start from the nine areas.