Anger is a heavy, intense energy, and it’s completely valid that you’re feeling it right now. Let’s give that physical tension somewhere safe to go.

The Physical Release

Try this right now to release the physical buildup of anger:

1. Squeeze your fists as hard as you possibly can. Hold them tight for 5… 4… 3… 2… 1…
2. Now, open your hands and let them go completely limp. Feel the tension drop out of your fingers.
3. Take a deep breath out.

Repeat this as many times as you need to let the physical rage escape your body safely.

Anxiety can make everything feel overwhelming and fast right now. You are safe, and this feeling will pass. Let’s slow things down together.

The 4-7-8 Breathing Exercise

Try to follow this rhythm right now:

• Breathe in quietly through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale completely through your mouth, making a “whoosh” sound, for 8 seconds.

Repeat this cycle 3 times. Focus entirely on the counting.

Stepping away is a strength, not a weakness. Your brain deserves a reset.

The 20-20-20 Screen Reset

Let’s give your eyes and mind a rest from the digital world:

• Look away from your screen right now.
• Focus on an object at least 6 meters (20 feet) away.
• Stare at that object for 20 seconds without looking back at your device.

Go ahead, look away now. We’ll be right here when you get back.