Weekend Boost No. 162
LEADING THROUGH FRUSTRATION & ANGER
We all know the feeling — tight jaw, racing heart, heat rising in the chest. Anger and frustration are natural, but when they live in the body too long, they can drain us. This week’s boost is about healthy ways to release that energy — with tips straight from psychologists and mental health professionals.
APA — Control Anger Before It Controls You: The American Psychological Association offers evidence-based strategies like relaxation, reframing thoughts, and grounding the body.
Psychology Today — The Best Ways to Manage Anger: A review of recent research shows why lowering arousal (breathing, mindfulness, yoga) works better than explosive “venting.”
How to Stop Snapping at Loved Ones: This is Episode 017 of Everyday Simple Somatics with Dr. Christine Baker. The focus: real, body-based tools to navigate anger, reduce reactivity, and cultivate emotional safety in relationships.
THE PRACTICE: COOLING THE FIRE
When you feel anger rise, try this short sequence:
Step away from the trigger, if you can.
Box Breathing: Inhale 4, hold 4, exhale 4, hold 4 — repeat 5 cycles.
Shake it out. Loosen arms, shoulders, hips, and let the body tremble for 1-2 minutes.
Write it down. Journal uncensored for 3 minutes, then tear the page.
Notice how your body feels afterward — lighter, softer, clearer.
Reflection Prompt: The next time you feel anger, pause and ask yourself:
What is this emotion trying to protect or reveal for me?
Anger isn’t the enemy; it’s information. When we learn to release it from the body safely, it can become fuel for clarity and purposeful action.
