Use this for one specific moment, not your whole life story. You are not trying to prove yourself right or wrong, and feeling angry is not the problem here. You are simply noticing small details about how the moment felt — whether it was a body-first surge, a learned trigger firing, or a mind-led story building.
Write down one current situation. Example: “Someone cut me off in traffic” or “My partner said something and I snapped.”
1. How fast did the anger arrive?
2. What feels strongest right now?
3. If you ask “what set this off?”, what fits best?
4. What happens if you try to reason with it?
5. What kind of pattern is this?
6. What helps most in the moment?