Anto · Guide · 6 min read
Anger management
Anger is not the enemy: the goal is to understand it and choose responses that do not harm you or others.
Anger vs. aggression
Feeling anger is normal when you perceive injustice, disrespect, or threat. Problems arise when expression is impulsive, disproportionate, or harmful. Anger often follows a curve: it rises quickly and falls if not fed by rumination.
Early signals
- Tension in jaw, fists, or chest
- “Always” or “never” thoughts
- Heat in the face, faster breathing
- Urge to interrupt, shout, or hit
Useful strategies
For escalation: 90-second pause, slow breathing, physically leave the situation if safe. Long term: identify triggers, question interpretations (Was it on purpose?), practise assertiveness, and solve concrete problems.
In Anto
The anger management protocol guides structured steps in chat. You can also use ABC and grounding techniques from the hub when intensity rises.