When anger rises

When anger rises. This track is for the moment anger is rising and you can feel the pull to act, to say the thing or send the message or walk out. Anger moves fast and wants you to move with it. One idea. Anger comes in a wave, and the first wave is the strongest. It tends to pass in a few minutes if you do not feed it. For the next few minutes, your only job is to buy time.

If you can, step away from the person or the screen. If you cannot, stay where you are and do this quietly.

First, the feet. Press them into the floor. Feel the ground take your weight.

The jaw. It is probably tight. Let the teeth come apart.

The hands. If they are fists, open them. Let the fingers spread.

Now the breath. No big breath in. Just breathe out, long and slow, through the mouth.

Again, out, long and slow.

And again.

Keep going at your own pace.

Notice the heat. Face, chest, hands. Notice it the way you would notice a fever. It is there and it is strong, and it is not an instruction.

Thoughts will come fast. How dare they. This is not fair. Let them come. You do not have to answer them now. They will keep till later.

Feet. Jaw. Hands. Long breath out.

The first wave is passing, or it will soon. Wait for it. No words before it has.

Still waiting. Still breathing out.

When the heat drops a little, you can decide what to do. You may still be angry, and that may be fair. The difference is that now you choose the words, instead of the anger choosing them for you.

If something already slipped out before you got here, that can be put right later. For now, keep breathing out.

Open your eyes if they were closed. Look around. Drink some water if there is some. Go back when you are ready, not before.

If you are in danger or feel you cannot keep yourself safe, call your Weave clinician, or Tele-MANAS on one four four one six, any time.