MINDFUL JOURNALING TECHNIQUE FOR ANGER
Mindful Journaling Technique for ANGER!
There seems to be a fair amount of anger going around these days! We might call it something different, like - I'm not angry, I'm just frustrated. Or I'm not angry, I'm just irritated. Or any other "word" to soften anger.
First: I'm here to tell you that everyone gets angry. It's a natural God given emotional response.
Secondly: There are healthy ways and unhealthy ways to manage it. It's up to you to choose what you will do with your anger.
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What is anger?
• Anger is complex! It is a secondary emotion.
• When we perceive an attack on something important to us such as
○ Our dignity or character
○ Or an attack on our relationships
• A core survival response is triggered.
• You may have heard of this. We have a survival mechanism that is called fight, flight, or freeze.
○ Anger is tied closely to the fight response.
• Now that we have put this into perspective we can use journaling to expose what has got us hot!
Journaling Technique to identify triggers and manage anger.
1. Scribble / write / breath
a. Write "Unmet expectations!"
b. Scribble it out!
2. Once you've got some ink on the page
3. Write what has made you feel angry. Focus on what made you feel angry. Try to separate you from your anger. This might be 1 sentence or a paragraph, doesn't matter what is important is that you are writing what made you feel angry.
4. Once you have that done, take a minute and figure out what triggered this feeling? Specifically what automatic response from the fight, flight, or freeze mechanism.
a. Write down what attacked your dignity or character.
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