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This step-by-step guide is intended for adults, teens, or children who are struggling with feelings of anger. Instead of letting the anger overwhelm you or bottling it up where it can lead to outbursts, I give some information on why anger is difficult to express and methods we can contain it safely.
The guide is 5 pages long with two main techniques for interacting with your anger. It is best to read the guide before you are sensing anger and again when you are ready to walk through it with your anger present. It can take anywhere from 5 minutes to an hour, depending on your needs.
I have also created a video as an example where you'll see me trying to regulate my anger (Spoilers: it worked!).
This tool is influenced by polyvagal theory, drama therapy core techniques (like distancing and externalizing), and developmental theories on how the body is affected by trauma.
Porges, Stephen W. The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W.W. Norton, 2011.
Jones, Phil. Drama as Therapy: Theatre as Living. Routledge, 1996.
Johnson, David Read, and Renee Emunah. Current Approaches in Drama Therapy. Charles C Thomas, Publisher, Ltd., 2021.
Van der Kolk, Bessel. The Body Keeps the Score: Mind, Brain and Body in the Transformation of Trauma. Penguin Books, 2015.
