Watch first
Why it works
When you feel a sudden surge of anger, your brain floods your body with adrenaline and cortisol. Neurologically, this chemical flush takes exactly 90 seconds to clear. Any anger you feel after that is because you are actively choosing to rethink the triggering thought. This tool helps you ride out the physiological wave without re-triggering it.
Use this when
- You just got hit with a sudden wave of intense anger
- You feel physically hot, tense, or agitated
- You want to snap or yell but know you shouldn't
- You need to cool down before addressing a conflict
What you'll experience
Ride the Wave
Visualizes the emotion passing
90s Protocol
Uses the neurological cooldown rule
Paced Breathing
Calms the nervous system
Body Awareness
Connects mind and body state
Keep in mind
- A self-help regulation exercise, not therapy or diagnosis.
- ⚠ Do not use while driving or operating machinery.
- If you feel dizzy during breathing, return to your normal breath.
- If you ever feel unsafe, pause and reach a helpline.
This is a self-help exercise based on recognised emotion regulation techniques. It does not diagnose, treat, or replace professionals or emergency services. Everything you write stays only on your device and is never uploaded.