Anger or any other feeling is a temporary event. The only way for it to stick around is when it is re-invited by thoughts.
If you’re thinking that everyone is laughing at you for a mistake, then anger will come back.
If you laugh about your mistake and do something else, there is no anger. Only your thinking can invite it back.
So get a stopwatch. Use it to see how long it takes you to do something (funny or neutral) until anger goes away. It always does. Just talking with someone about a movie or something funny that happened the other day will be enough to let the anger pass.
Anger is just your body’s way of reacting to a sudden violation or disruption. Maybe you were expecting one thing to happen and BAM! Something else happens.
You can use the stop watch to time how long of a period the anger is allowed to stick around. If you find that anger stays for five minutes (because you keep thinking…), then set a limit. Experiment with anti-anger activities or actions you are comfortable with.
Fill in the blanks.
Three things that happen when I let anger stick around or make me do something aggressive are ______________________, __________________________ and _________________________.