Anger isn’t bad. It’s just a signal—one that’s often misunderstood or rushed past.
But when we don’t have a plan for how to meet that signal with care, we usually default to habits we later regret: snapping, shutting down, or spiraling.
That’s why having a Mini Protocol for moments of anger can be such a powerful tool.
It helps your brain shift from reactivity to intention.
And with practice, it becomes your new default.
Here’s a simple 5-step process to start with:
1️⃣ Name your activators.
Get honest about what tends to set you off.
If you feel safe doing so, tell someone close to you—so they can support you in pausing when they notice you’re being pulled in.
2️⃣ Pause and breathe.
A few slow, deep breaths can signal to your nervous system that you’re safe. This is where regulation begins.
3️⃣ Step away—if you can.
Even a short break can give your body and brain space to reset. A walk, a bathroom break, or a minute alone can make all the difference.
4️⃣ Feel it fully.
In that private space, notice what anger feels like in your body.
No judgment—just presence.
Hand on heart, breathe deeply, and allow it to move through you.
5️⃣ Decide intentionally.
Once you’ve grounded yourself, ask:
Do I want to respond now, or later—when I’ve had time to process and reflect?
This protocol doesn’t make anger go away.
It teaches you how to hold it with care—so you stay in control.
So you choose what happens next.
You deserve to respond, not just react. 🦋
And if you’d like support creating your own calm, grounded responses—I’m here to help.
You’ve got this!
