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Allow yourself to feel angry. Make a conscious choice to sit with the feeling.
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Feel the anger in your body. Is your neck tense?
Is your chest burning? Is your throat tightening? Are your legs twitching? Recognize the sensations in your body and breathe into those areas to clear the blockages that are keeping you feeling stuck.
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See this as an exercise in self-soothing. You can get yourself all revved-up, stewing in righteousness and mentally rehashing all the ways you were wronged. Or you can talk yourself down from bitter rage into a place of inner calm.
Commit to acting without seeking retribution.
Explore Your Anger 6. Check in with your mood before the incident. Were you having a bad day already?
Were you already feeling annoyed or irritated? Why is this bothering you so much? Take a projection inventory. Look for all areas where you may be projecting your own traits onto someone else to get closer to root of your feelings.
Grab your pen and walk yourself through it step by step. What did the other person do?
Are you assuming negative intentions on their part? Have they done this before? How do you feel besides angry—do you feel insecure, frustrated, or confused? Get it all out. Put it in a letter. Now that you know more clearly what part the other person played in your anger and which part is more about you, write a letter to him or her.
You may send this letter, or you might end up just burning it. Respond without Anger Resist the urge to unload all your unspoken grievances. Sometimes one annoyance can open the floodgates to a laundry list of complaints—but no one responds well to a barrage of criticism.
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