Behavioral Engineering
Anger Regulation Protocol
Difficulty: Hard
Duration: 21 Days
Execution Steps
1
Early Warning System
Learn your body signals: tension, heat, racing thoughts. Catch anger at 3/10, not 8/10.
2
Time-Out Protocol
When activated, remove yourself for 20 minutes. Anger physiology takes time to clear.
3
Root Cause Analysis
Anger is often a secondary emotion. Ask: "Am I also scared, hurt, or feeling disrespected?"
4
Expression Rehearsal
Practice assertive statements: "I feel X when Y happens. I need Z." Firm, not aggressive.
5
Repair Practice
After outbursts, take responsibility and repair. Apologize without justifying.
Required Toolkit
Body scan practice
Time-out plan
Communication scripts
Safety Warnings
- If anger includes violence or threats, seek professional intervention immediately.
