Emotional First Aid Kit
I need help right now.
Tell us what's happening. Not a diagnosis, not a form to fill out — just a fast, concrete first response, the same way you'd reach for a bandage before you reach for a doctor.
Right now
Move your body before you try to think or talk this through — a fast walk, shaking out your hands, anything physical for a minute or two. Anger is a lot of activated energy, and it needs somewhere to go before your thinking mind can fully catch up.
A different way to see it
Anger is usually information — a boundary crossed, a need unmet, something that mattered getting disregarded. It's a signal worth listening to, not necessarily an instruction to act on immediately.
Journal prompt
Underneath the anger, what am I actually hurt about?
Next step
If you can, wait one hour before responding to whatever triggered this.