Let all the emotions out and then take note of what comes out. Write it down in your notes app or notebook.
Then keep think about how you can manage this differently. Think about why you cared more about it and how that’s different to now.
First, I remind myself to observe the emotion. Not to resist it, let myself feel it without attaching to it, and let it flow through. If I’m not resisting but it still won’t pass, then I sit with it and ask, What is this anger trying to tell me? Usually there isn’t an answer. Just making space for the question is enough. But when an answer does come … 🤯.
Second, gratitude journaling really helps. I had an executive meeting one Monday morning, and I walked out so angry, it stayed with me all day. When I journaled that night, I forced myself to write about why I was thankful to have felt that anger all day. And holy cow, it shifted my entire perspective on my situation and my responsibility for it, and how I could change it.
Third (and this relates back to the first point), I stopped judging my anger. The more I make friends with my dark side, shadow self, or whatever you prefer to call it, the more whole I feel. And the more I do that, the more I realize my anger is more often than not a messenger.
Often it helps to write my thoughts and rereading it shows some irrational or incorrect perspective that I alter
If I am angry and I feel it’s justified, I’ll go outside. It’s important to have air. I’ll take deep breaths
- What’s your best (fastest) way of getting out of your own head?
- How do I disconnect?
- When do you start the Disconnect habit before you go to bed? 10 min, 1 hour…?
- How and what do you feel during the time between disconnecting and going to bed?
- I love to play music before sleeping and usually is on my cellphone. What would you suggest to do instead?
- Do you disconnected from everything? What if somebody texts you?
- How can you be indifferent about all the things happening around the world and do not check the news daily?
- What time should I start winding down? I usually go to bed around 9 pm.
- Does disconnecting for the night help?
- How can I create a routine that doesn’t get boring willing time?