If	you’re	a	chronically	anxious	person,	you’re	likely	in	a	habit	of
suppressing	your	negative	emotions.	You	may	be	aware	of	your	anxiety	but
unwilling	to	explore	what	might	be	under,	or	driving,	the	anxiety.	As
uncomfortable	as	the	anxiety	feels,	it	can	still	feel	easier	than	managing	more
threatening	emotions,	such	as	anger	or	sadness	or	shame	or	guilt.	Let’s	take	a
look	at	how	to	start	doing	just	that.
STRATEGY:	EXPLORING	ANGER
If	you	struggle	with	anxiety,	the	moment	you	feel	an	ember	of	anger	brewing,
you	likely	blink	it	away.	Anger	is	adaptive,	evolution’s	way	of	motivating	us
to	protect	ourselves	through	boundary	setting	and	self-assertion.
1.
	
Build	awareness	of	anger.	Notice	when	your	body	gets	tight,	your	jaw
tenses,	or	your	heart	rate	increases.	Instead	of	going	to	your	automatic
anxious-spiral	default,	ask	yourself,	“What	feeling	might	I	be	resisting
right	now?”	and	“What	might	I	be	missing?”	and	“Is	anger	present?”
2.
	
For	10	minutes,	without	taking	any	action,	without	distracting	yourself
with	your	worries,	and	without	self-criticism,	tolerate	your	anger	being
present.
3
	
.