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Areas › Anger › Choosing your response
A lot of what lands on you was already travelling. The bad mood was made at work, or three years ago, or by whoever spoke to them just before you did. Deciding you were in the path of something rather than the target of it takes the sting out without pretending nothing happened.
We have our deeds and you have yours (Quran 28:55). A clean line that leaves their behaviour with them and lets you keep walking.
القصص
وَإِذَا سَمِعُواْ ٱللَّغۡوَ أَعۡرَضُواْ عَنۡهُ وَقَالُواْ لَنَآ أَعۡمَٰلُنَا وَلَكُمۡ أَعۡمَٰلُكُمۡ سَلَٰمٌ عَلَيۡكُمۡ لَا نَبۡتَغِي ٱلۡجَٰهِلِينَ
and turn away whenever they hear frivolous talk, saying, ‘We have our deeds and you have yours. Peace be with you! We do not seek the company of ignorant people.’
Qur’an 28:55read it in the library
Translation: M.A.S. Abdel Haleem, The Qur'an, Oxford University Press, 2004.
A meta-analysis of how emotion-regulation strategies relate to each other found that they group into broad families, so the choice is less about one clever technique and more about a general stance of engaging or stepping back. Not taking things personally belongs to that wider stance. It describes how strategies cluster rather than showing what happens when you change one.
Naragon-Gainey K, McMahon TP, Chacko TP. (2017). The structure of common emotion regulation strategies: A meta-analytic examination.. Psychological bulletin doi
Strength of evidence: one line of research. A single study, or a theoretical account.
Something aimed at you seems to demand a defence, while something you were merely near does not.
Picture a line of dominoes with a gap where one should be. That gap is what a single pause does: it stops a whole run of things, not only the next sentence out of your mouth.
The urge arriving and you acting on it are two separate events. Years of history may have welded them together, and they still come apart with practice.
No medicine installs a skill. Staying steady when you are provoked is closer to a language you practise than to something anyone can prescribe you.