There’s a lot of uncertainty in the world right now, and with uncertainty often comes deeper fears, frustration and anger. Real anger isn’t just annoyance or irritation at what someone else has said or done: it’s visceral, taking over the whole body.

Anger arises when you feel like you’ve been violated: you are interpreting some situation or behavior, whether it was done intentionally or not, as a very real violation of your deeper needs or values. It’s usually sourced in a deeper need that’s not being met.

This practice is designed to help you find it. When you’re able to identify and name the deeper need that’s not being met, you’ll not only feel better, you’ll have more options about how to address it in a constructive way.