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Every practice in the library, in one list. Narrow it by how long you have, who it is written for, and where you are right now.
Anger is the most physical of the feelings. It goes straight into the muscles, so talking yourself out of it while your arms are already ready to move is hard work.
This is why advice that stays in the head tends to slide off anger in particular. Something has to change in the body as well: the breath slowed, the…
Anger has a shape you can learn: jaw tightening, breathing heavier, heat in the face, and often a strange busyness in the hands. Find your own two or three.
The hands are worth watching, because they tend to say something before you do. Fingers curling, a grip tightening on the steering wheel, a mug held…
Try a small dab of something cooling on the tip of your nose before a meal you expect to be tense. The cool spot gives your attention somewhere ordinary to sit.
Balm, a menthol stick, cold water on the wrists: the substance is not really the point. What helps is a mild, unusual sensation you can keep…
Clench your fist a few times, then open it a different way each time: fingers first, thumb last, slowly, all at once. The second half is the harder half, and it is the whole exercise.
Clenching runs itself. Opening on purpose takes a small piece of attention back from the automatic. It fits in a pocket, nobody at the table can see…
There is more about anger than the practices: the anger area has the themes and the courses too.
Watch your hands. A fist that has closed without you deciding to close it is often the earliest honest report you get that you are angry.
Being told to notice when you are getting angry rarely works, because noticing is the first thing anger takes away. One specific, checkable place is…