This handout gives you three evidence-based techniques to manage anger in the moment, so you can respond instead of react.
Free guide: 3 Strategies for Decreasing Anger in the Moment
When You Use These Techniques, You'll Discover:
- The Dive Reflex - The fastest way to calm your nervous system when you're flooded. This DBT technique works automatically—your body does it for you, even when your brain is too activated to think straight.
- Progressive Muscle Relaxation - A concrete way to interrupt the physical tension anger creates in your body. Give that energy somewhere productive to go instead of letting it take over.
- Strategic Reset Breaks - How to communicate boundaries and take intentional space (without "storming off").
- You're tired of saying things you regret when you're angry
- You know you need to "calm down" but have no idea how to actually do it in the moment
- You look composed on the outside but feel like you're about to explode inside
- You're done with advice like "just breathe" that doesn't work when you're really activated
- You want practical, clinical tools, not generic wellness fluff
- You're ready to stop letting anger control you and start responding intentionally
This Is For You If:
A licensed clinical psychologist specializing in trauma and mood disorders, and a full-time working mom who gets what it's like to look fine on the outside while feeling overwhelmed on the inside.
I help women move from surviving on autopilot to living with intention. My approach is direct, authentic, and backed by clinical training—because you deserve tools that actually work, not just sound good.
I created Syntonic Wellness to make evidence-based emotional wellness accessible, practical, and aligned with your real life. No perfection required—just a willingness to choose differently.
Ready to shift from reactive to intentional? Let's do this.
Hi, I'm Dr. Jamie Trefethen