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Righteous Anger
Righteous Anger
Righteous Anger
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Anger Rooted in the Past:
Resentment
• Hook Metaphor
• Rumination Metaphor
• Essential questions:
• Who is being hurt by this resentment?
• What is the goal? What is this in the service of?
• What do you hope will happen as a result of
holding onto this resentment?
• What would happen if you made the choice to
forego vengeance?
Forgiveness
• Does not mean forgetting, condoning, denying,
excusing, etc.
• Forgiveness means no longer holding the facts
AGAINST the person, place, thing, etc. that hurt
you as justified by the “story” your mind has
created ABOUT the facts
• Letting go of the “story” in order to move on with
life
• It is a move done in the service of one’s values
• Intrapersonal rather than interpersonal process
Graduated Forgiveness
• Focus on concrete in the moment
events (e.g., “the pharmacist was rude
to me”) and generalize to abstract,
across time events (e.g., “the way the
government treated me”)
• Forgiving in the momentary
resentments is the exact same move as
forgiving longer term resentments
Forgiveness Exercise
• Get in pairs
• Push finger as hard as you can against part
of neighbor’s body that’s solid
• Review story that justifies pushing
• With the story experienced as a story,
willingly stop pushing
• Discuss what that was like to stop pushing
• Discuss all the things you couldn’t do while
you were pushing on other person
The Angry Mind
Anger Rooted in the Present
• Patience: Ride the Tiger, Ice Metaphor
• Question: Are you interested in a positive
connection? If so, what are you willing to
experience in the service of that?
• Asserting self in a “positive” way that honors
values
• Defusing from anger trigger thoughts
• Exercise: Stoking the Fire
• Anger bully/Drill Sergeant
• Anger Programming: Jack and Jill
Exercise: Defuse to these
Statements
• “I’m not angry.”
• “I need to let my anger out”
• “I need to get my anger under control.”
• “If I see him/her again, I’m going to beat the crap out of
them.”
• “I can’t stand being disrespected.”
• “Don’t get me angry or else.”
• “Why should I do what you tell me?”
• “I don’t have an anger problem. I’m just surrounded by
idiots.”
• “He/She deserves what I did to them.”
Anger Rooted in the Future
• Reconciliation: willing vulnerability
• Defusion from rumination about future
situations
• Plan for vitality or ruminate about it.
• Plan for vengeance or ruminate about that.
• Act on your plan?
Now get the
fuck out!