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Areas › Anger › Equanimity and perspective
This is not a request to talk yourself out of what you saw. If your wariness was earned, keep it, and keep yourself safe. The narrower move is to let it stay knowledge about that person and that situation, and to walk into the next one without the ending already written. Both things hold: read the room accurately now, and refuse to carry the conclusion forward.
Lord, do not take us to task if we forget or make mistakes (Quran 2:286). We ask not to be judged by our worst moment, which is worth remembering before writing off a whole category of people for one.
البقرة
لَا يُكَلِّفُ ٱللَّهُ نَفۡسًا إِلَّا وُسۡعَهَاۚ لَهَا مَا كَسَبَتۡ وَعَلَيۡهَا مَا ٱكۡتَسَبَتۡۗ رَبَّنَا لَا تُؤَاخِذۡنَآ إِن نَّسِينَآ أَوۡ أَخۡطَأۡنَاۚ رَبَّنَا وَلَا تَحۡمِلۡ عَلَيۡنَآ إِصۡرࣰ ا كَمَا حَمَلۡتَهُۥ عَلَى ٱلَّذِينَ مِن قَبۡلِنَاۚ رَبَّنَا وَلَا تُحَمِّلۡنَا مَا لَا طَاقَةَ لَنَا بِهِۦۖ وَٱعۡفُ عَنَّا وَٱغۡفِرۡ لَنَا وَٱرۡحَمۡنَآۚ أَنتَ مَوۡلَىٰنَا فَٱنصُرۡنَا عَلَى ٱلۡقَوۡمِ ٱلۡكَٰفِرِينَ
God does not burden any soul with more than it can bear: each gains whatever good it has done, and suffers its bad- ‘ Lord, do not take us to task if we forget or make mistakes. Lord, do not burden us as You burdened those before us. Lord, do not burden us with more than we have strength to bear. Pardon us, forgive us, and have mercy on us. You are our Protector, so help us against the disbelievers.’
Qur’an 2:286read it in the library
Translation: M.A.S. Abdel Haleem, The Qur'an, Oxford University Press, 2004.
In a controlled comparison against progressive muscle relaxation and no intervention, the Attention Training Technique improved children's ability to delay gratification. That supports the idea that redirecting attention is a trainable skill rather than a matter of willpower. It was tested with children on a waiting task, not with adults carrying real and reasonable wariness about a group.
Murray J, Scott H, Connolly C, Wells A. (2018). The Attention Training Technique improves Children's ability to delay gratification: A controlled comparison with progressive relaxation.. Behaviour research and therapy doi
Strength of evidence: one line of research. A single study, or a theoretical account.
A verdict carried into the next encounter tends to produce the very reaction it predicted.
When someone tells the story with every detail, the exact words, the way the door shut, what she was wearing, they are not wandering off the point. The detail is telling you how unsafe it felt.
Practising the perfect reply in your head feels like letting off steam. It works more like rehearsal, and what you rehearse gets easier to perform.
Look back at a fight you went out of your way to have and pride is often what was driving. Being right and being respected feel like needs in the moment, and they cost far more than they return.