This will help you examine your past automatic reactions to explosive anger from within.

Step 1: Think about a time in your life when you couldn’t keep your rage from exploding on someone else. #

It could be a time someone cut you off on the freeway, or a co-worker cracking a joke at your expense, or your teenage son coming home late and stinking of alcohol.

Step 2: Associate yourself with the scene in the first perceptual position. #

What happened, as seen with your own eyes? There are many ways to express anger, from raising your voice to swearing to pushing someone. What was your automatic behavior during the course of the entire situation?

Step 3: Break state. #

Step 4: Dissociate. #

Now move to the second perceptual position. Run the mental movie again from the beginning. What was the impact of your attitude, actions, and behaviors on the other person?

Step 5: Break state. #

Step 6: Associate into the last frame of that mental movie, right after the altercation is over. #

Freeze the frame.

Step 7: Did you learn anything new about yourself from the second perceptual position? #

As you investigate the answer to this question, pay attention to whether you become more or less connected with anger.

Step 8: Test. #

Play the movie again, dissociated (third perceptual position). How do you analyze the situation now?

Step 9: Future pace. #

What did you take away from the experience? In your opinion, what do you think will happen the next time you come across a similar situation?