Who among us is not angry? The ability to work with your anger is a very powerful tool for self-regulation and success. I bring to your attention an example of working through anger from the marathon “Become yourself: free yourself from the unnecessary.” Are you interested in reading? Put ❤ and read. When I read the task, it seemed easy, I thought I would do it quickly)) As a result, I sat with him last night, washed in the shower and fell asleep thinking about him)) And this morning I just finished it. I agree with Diana - one of the most profound works. My main model is Frustrated Expectations. And, perhaps, this is unexpected for me... I never thought that I was so demanding of others. I could not remember many grievances. In general, I am not a particularly touchy person; I get offended quite rarely. But situations of anger came to mind easily)) I think that nothing prevents me from reacting to such situations differently. And I see that in some cases I am already trying to react differently. But I don’t know if I should react differently to anger at myself - when I slow down and this accumulates energy as an impulse (this is point 6)? I feel like this energy is good for me. The only thing I want to do is not waste this energy and direct it to accomplishing some task. Anger:1. When my plans change due to external circumstances (Reaction to disappointed expectations) A. Understand that I do not live in a vacuum. And I can be influenced by the affairs of those around me B. Understand that I can defend my plan C. Refuse to change my plan if it is not convenient for me2. When they directively tell me what to do, they give me advice that I didn’t ask for (Protest against parental instructions) A. Calmly explain to the person that he is violating my boundaries B. Understand that most likely the person does not want to put pressure on me, but wants the best or simply does not know how to express thought B. Accept the essence of the advice, clearing it of directiveness. Listen3. When people outright lie, or I know that they are lying. Misinformed (Disappointed) A. Say that I know about the lie. If you are interested in the truth, tell the truth B. Understand that the person is not lying to me, but lying because he is used to it C. Be attentive with this person4. When people do not do as I said, in their own way (Frustrated expectations) A. Listen to the opinion of another person, there may be a useful experience for me B. Don’t try to control everything - without my intervention the world will not perish C. Understand that Everyone can have their own opinion, respect the opinions of others5. When people break rules (Frustrated Expectations) A. Don’t blame a person for doing what he wants B. Understand that things don’t always go my way C. Understand that I can break rules too6. Anger at myself - when I am stupid, slow down with some action, when I am indecisive (Tool for achieving a goal) A. Use this energy - take at least a small step towards the goal. Don't waste energy. B. Don’t rush yourself, give yourself time7. Anger at myself - when I cannot refuse help with a request to the detriment of my interests (Tool for achieving a goal) A. Refuse a request if it is detrimental to my interests B. Understand that I can refuse. And if I agree, it is my choice B. Come up with a win-win solution8. When my partner is noisy, having fun, fooling around (Compensation for inferiority) A. Allow yourself not to be serious and also have fun B. Don’t compare yourself with another person C. Allow yourself to be different Resentments: 1. Resentment towards a partner in order to receive attention from him (I can do this consciously and unconsciously) (The desire to receive love) A. Give first, so that the person has a desire to give back (warmth, attention, emotions) B. Ask for attention, if I need it B. Take a closer look, maybe the partner expresses his attention differently, but I don’t notice2. When in the same situation another person is praised, but I am not (Frustrated expectations) A. Understand that the person had motives to do so B. Understand that!