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I replace anger with compassion.

Updated: Apr 1, 2020

When I feel angry, I work on developing more compassion for myself and others. Compassion makes me happier and healthier.

I acknowledge my emotions. I admit to myself that I am angry. I search for the causes and look for positive ways to deal with them. I recognize my part in the situation instead of blaming external forces.

I remember how much I have in common with others. Instead of letting conflicts separate me from others, I use them as challenges to draw us closer together. When I feel offended, I think about the times that I have offended others.

I find it easier to practice forgiveness when I see how often I need to be pardoned too.

I try to look at the situation from the other person’s point of view. Rather than taking their actions personally or assuming harmful intentions, I accept that it could be a misunderstanding, or they could be irritable because they have a headache.

I pause before acting.

I focus on constructive and mutually beneficial solutions. I share information and collaborate with others.

I motivate myself by thinking about how anger affects me. Rage weakens my immune system, raises my blood pressure, and increases my anxiety. I look and sound unpleasant. My relationships deteriorate, and my thinking becomes unclear.

Today, I transform anger into compassion.

I resolve conflicts skillfully and protect my peace of mind.


Self-Reflection Questions:

1. How is anger like a prison?

2. What is the relationship between anger and aggression?

3. What is the difference between suppressing anger and transforming anger?

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