Five Ways to Write About Your Anger

Most people have mixed feelings about feelings and express anger. Various influences suggest everything from practicing extreme self-control, keep it all in (end result: stoicism) to showing no boundaries about sharing anger at all (end result: anarchy). Finding middle ground is the place where you can communicate feelings and facts about a given situation, without hurting or blaming the other party, and vice versa. When this first scenario occurs, you create more space for positive communication changes occur. When communication is less than ideal, continues to express anger at the old ways will reinforce old habits., Exacerbating an already difficult situation.

Here is your exercise list:

Anger Scribble:

When you have a strong reaction to a situation, begin to pray and write about it. Remember to include a detailed description of your strong feelings, including the actual situation. Remember to use so much space on a page, as you can when you doodle. After filling a page, select a scratch, and start drawing a specific shape of your scratch. Continue to scribble over the shape until you're finished. (e.g. You may feel tired and relieved. Your words may slow down or you may run out of time to write.) When you notice any of these reactions, it is time to stop writing. Wait a few minutes for everything to solve, then go to the next exercise. (Note: You can substitute any ritual here if praying is not a good match for you.)

Unsent letters:

This exercise is an effective way to communicate feelings and information for yourself or for a second. You can write unsent letters, otherwise it would be detrimental to speak directly to the other party (s) You can also write unsent letters on an issue (positive or negative). Sent letters also a good place to practice your lines. Whether you write a series of unsent letters or letter, your emotions become less intense. Then you can prepare themselves to have a quiet conversation with the other party. You can write as many unsent letters as you want. When you write your unsent messages you give yourself permission to feel the intense emotions that surface around a specific event. At some point either during or after you've written your letter, you will have clarity about your role in the situation. You will also learn to evaluate your responsibility, as well as the other party's responsibility in the same situation. When you are calm again, you will be more willing to make changes, including asking for a more specific message switch from the other party. You can continue to follow up on your unsent letters with prayers for the blessing of the other party. As you continue to bless the other party, when opened for positive change to happen in yourself and the other party. When you write an unsent letter, it shows your courage and willingness to make serious changes in a difficult situation.

Writes a DIALOGUE:

Write an imaginary or real conversation you had with the other party, can help make some of your anger. It is useful to put into words or images to your feelings. Start your dialogue with two voices, the letter "A" (your voice) and "B" (for the other person's voice). Be sure to give both cast time to talk.

Do not worry about writing a perfect dialogue. Use as much detail as you can. Your descriptive skills will improve with every unsent letter that you write.

"I feel" statements:

Writing sentences that begin with "I'm feeling." is a good way to put into words all of your feelings about a difficult situation. We would like to remind you that may express other emotions with your anger. When you start your journal, focusing on your anger first and then write about your other feelings. We suggest that you write a minimum of ten emotional opinions. Put the list away. Proceed to the next exercise.

Draw a picture:

Draw more pictures of your anger. All types of subscription is allowed. Remember what we said about "My anger burns." Write a visual picture of your anger. We want you to use as many senses in your picture as you can. (Note: you can also use this exercise to visualize other strong emotions)

Combining words and pictures:

Now look at your list of "I" statements. Match as many of your image (s) with your "I'm feeling." phrases as you can. (For example: I am angry about.put a picture of a fire next to the written statement. When you are finished, circle one or two combinations that best describes your current feelings. Be sure to write a short sentence about your two choices .

START CLOSING:

Let's stop and review the work you have already done. You have written a first unsent letter about your anger. You have studied some of your feelings in detail. You have summed up your feelings by using a combination of drawing and writing. Now write an action you could have taken to keep the status quo ante from accelerating. Write another sentence that describes an action that the other party could have taken. Write a positive action you are willing to take to change your anger expressed now, please remember to include a specific end time and date. If you pray, start praying for good to come to the other party. We would recommend that you ask for at least a couple times a week working up to shower daily for one month or until your strong negative feelings disappear.

Take your time to work through these exercises. If you find yourself unable to proceed to the next exercise. Then write a short paragraph, why you do not want to go further. Take a break and start a new exercise the next day. Looking forward to celebrating your freedom from the past buried emotions.