Anger Reset

Pause before reacting.

The tiny version

Pause and name what you need right now.

When to try it

Angry, Irritated.

What you need

A few minutes. No special equipment or purchases required.

What you need to hear

There is no perfect way to do this. Choose what feels manageable.

Try this

Notice tension, unclench your jaw and hands, take space if possible, and wait before replying.

Afterwards

Notice what changed, if anything. Choose one small next step or rest.

Journal prompt

What need or boundary sits beneath this anger?

Keep it comfortable

Adapt or stop if this increases distress. This is a reflective activity, not a replacement for professional support.