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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.
Punching something to get the anger out is the piece of grief advice that gets argued over most, and the honest answer is that hitting rarely leaves a person calmer.
Plenty of good people will tell you a bag is better than a wall or a face, and there is something in that. What has not held up is the older idea…
Give the anger a room rather than a target. Music up loud, walk fast, dance badly, shake your arms out until something in you settles.
Some children's grief centres keep a padded room where a child can go in and move however they need to, with nothing to hit and nothing to break.…
Write the exact thing you are furious about on a paper plate, tape it to the wall, and throw wet cotton balls at it. It sounds childish, and it does more than swinging at nothing.
Half the good of it is in the writing. Vague anger has to become a sentence before it can go on the plate, and reading that sentence back usually…
You get to choose when to face it. Deciding not now, to stay safe today, is a valid choice, not failure.
Timing is yours. Pausing the hard work to protect yourself is part of the work, not a retreat from it.
When you are ready, face the hard memory in small, bearable doses, with support, not all at once and not never.
Looking for a whole subject rather than a single practice? Start from the nine areas.
Avoiding forever keeps the fear alive; flooding yourself re-wounds. Small, chosen doses are how it loses its grip.