Match the tool to the state.
The steps
- Move immediately. Walk fast, push-ups, grip something hard.
- Say less, not more. Every word spoken at peak anger costs repair time.
- Set a delay "I will respond in twenty minutes."
- Cold water on face or wrists after movement. (cautions above)
- Name what was activated — not who caused it "I felt threatened when…"
- Return for repair when regulated (Chapter 9).
Where it comes from
- Session 15 — the full handout
- Session 15 — Shutdown, Panic, Anger, Grief, and Shame
Prefer it one step at a time? The same protocol as a guided runner in the app, which also keeps a private record if you want one.
This is one of the tools a seventeen-session series teaches, ninety minutes at a time, in a room of six to twelve people. It is peer-facilitated and free to host.
Check what stayed 3 questions
Answer in your own words, out loud or on paper. Nothing is scored, nothing is marked, and nothing is stored — this is for noticing what you have, not for anybody to grade.
What makes anger the state this protocol is for, in terms of what words cost?
What the material says
Anger escalating, and every word now costs repair time later.
After moving, what is the instruction about speech?
What the material says
Say less, not more.
When do you go back to the person, and what for?
What the material says
Return for repair when regulated