INSTRUCTIONS:

Your Nervous System has been activated and you need to release the anger. Any energy stored in the body either gets released later in healthy ways (through exercise/music) or through taking it out on someone or something (road rage/impatience/arguments at home/vices) or if retained will later manifest as stress or become internalised and made to mean something more than it is. 

1. Remove yourself and find a place you can be alone (meeting room, toilet, closed office, outside)
2. Try this breathwork exercise

Take a deep breath in, at the top release twice as slowly as you inhaled. 

If it helps to count - inhale to the count of 4 release to the count of 8.

The key is in the slow exhale which calms your nervous system

3. Acknowledge the emotion

Whisper/speak/voicenote/write to yourself

“I am feeling _________ (finish the sentence)

4. Identify where the emotion is in your body

“I can feel it in my _____ and it feels (describe how it is in your body - are you shaking, are you hot or cold, is it in your chest, head, belly, hands, notice your body and it is physically responding)

5. Hold yourself through the emotion

Whisper/speak/write the following to and for yourself:

Thank you _____ (acknowledge the emotion) for this communication. 

Just let it be there. No judgement. Just loving awareness. 

6. Take as long as it takes.

Then when you feel your body come back to calm, carry on.  Remember, this is never a time to make decisions.   

This exercise is not about problem solving. This is about nervous system management and self care. 

Come back when you have the appropriate time, space and energy to process your emotions and address with the root of the problem. 

The information you capture, especially if you write or voice note the exercise above will help you form a more objective solution later too.