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Cool Down: Handle Anger Well
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Keep what anger tells you and lose the explosion: cool the body, step back from the replay, plan for your triggers, and say it without the heat. General education, not therapy.
2h 52m5 constellations
01Cool the body instead of venting
02Step back from the replay and pick the right tool
03Plan for your sleep, your triggers and your early signs
04Say what angered you without the heat, and know when to get help
Every lesson of Cool Down: Handle Anger Well
15 lessons in 5 levels, about 3 hours. Level 1 is free.
Level 1What Helps, What Doesn'tFree · 3 lessons
- Anger is a signal; outbursts are a costSeparate feeling angry (often useful information) from outbursts, which carry real costs.11 min
- The punching-bag mythSee why venting anger physically backfires, and what the evidence says instead.11 min
- Checkpoint: turn the heat downPractice one arousal-lowering technique you can use in the moment.12 min
Level 2Thoughts That Fuel or CoolMembership · 3 lessons
- Step back from the sceneUse self-distancing to think about what made you angry without reliving the heat.11 min
- Stop replaying itCatch rumination (the mental replay that keeps anger burning) and break the loop.11 min
- Checkpoint: the right tool for the angerMatch tools to the kind of anger: a flash in the moment or a pattern over time.12 min
Level 3Sleep, Triggers and Early SignsMembership · 3 lessons
- Tired and angrySee how short sleep intensified anger in an experiment, and protect your fuse.11 min
- Know your triggersLog your anger triggers and write an if-then plan for each.11 min
- Checkpoint: your early-warning signsKnow your body's early signs of anger and the plan that starts when you notice them.12 min
Level 4Angry ConversationsMembership · 3 lessons
- The pause before the replyBuild a pause between the trigger and your reply, in person and in writing.11 min
- Say it without the heatRaise what angered you clearly and calmly, once you've cooled down.12 min
- Checkpoint: when someone else is angryStay calm and listen well when someone is angry with you, and keep yourself safe.12 min
Level 5Your Cool-Down SystemMembership · 3 lessons
AFTER THE CORE