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Reflection - A Near Meltdown | How I Managed My Anger in the Moment

Here's a collection of our videos and picture reflections on social media for today. Enjoy your time to reflect and contemplate in your mood journal.


Reflecting on How I Managed My Anger in the Moment


It was one of those days. I had back-to-back meetings, a massive workload, a house to run and a looming deadline. On top of that, I was running late for an important virtual meeting, and my laptop decided it was the perfect time to update. As I rushed around, trying to get everything ready, my phone buzzed—a text from a friend canceling dinner plans we’d made weeks ago. That was the final straw.


I felt anger rising fast. It wasn’t just frustration anymore; it was that kind of white-hot fury where everything felt like it was going wrong. My mind was racing, and I could feel my heart pounding. My immediate reaction was to fire off a sarcastic text to my friend, complain loudly to my partner, and maybe even throw my laptop out the window (kidding...sort of).


A Near Meltdown Because of Anger
How I Managed My Anger in the Moment

But instead of reacting impulsively, I caught myself. I knew that if I gave in to the anger, I’d end up saying or doing something I’d regret. So, I decided to use some of the strategies I’d learned.


Step 1: Pause and Breathe

I took a deep breath—actually, several. It didn’t magically make my problems disappear, but it gave me enough space to stop myself from snapping. I reminded myself that my anger wasn’t going to help the situation.


Step 2: Identify the Real Issue

Once I calmed down, I realized that my friend canceling dinner wasn’t really why I was so angry. Sure, it was disappointing, but the real issue was how overwhelmed I felt with work and the mounting pressure of the day. Understanding that helped me put the situation into perspective. My anger was more about stress and feeling unsupported, not the cancelled plans.


Step 3: Communicate Calmly

Rather than sending an angry text, I decided to respond differently. I wrote back something like, "I was looking forward to tonight, but I understand. Let's reschedule soon." This let my friends know how I felt, but without lashing out or making them feel guilty. By approaching it calmly, I avoided turning a small problem into a bigger conflict.


Step 4: Take a Break

I realized I needed to step away from the screen and clear my head. I went for a 10-minute walk around the block. It wasn’t a lot of time, but it made a huge difference. By the time I got back, I felt much calmer, and I could think clearly about how to tackle the rest of my day.


Step 5: Find a Positive Outlet

Later that evening, I still felt some residual frustration, so I decided to channel that energy into something productive. I wrote in my journal about how I was feeling, which helped me process the stress of the day without holding onto the anger. By putting my feelings into words, I let go of the tension.



The Outcome


By the end of the day, I was able to reflect on how close I came to a total meltdown. But instead of letting anger take control, I managed to keep things from spiraling out of control. I realized that the frustration I was feeling wasn’t just about the cancelled plans—it was about my stress and the pressure I’d been putting on myself.


Looking back, I’m glad I didn’t react impulsively in the heat of the moment. If I had fired off that sarcastic text, I probably would’ve ended up feeling guilty and strained my friendship over something small. Taking that step back gave me the clarity I needed to manage my emotions and keep the day from derailing completely.


Takeaway: Anger will show up, but it doesn’t have to ruin your day. By pausing, reflecting on the real source of your frustration, and finding healthier outlets, you can avoid breakdowns and feel more in control. These strategies may not make the problems disappear, but they sure make dealing with them a lot easier.


That’s why Coach Ignatius created Emotions-Based Coaching — a fresh, relatable way to help people connect with their emotions. With tools like Emoli Cards, he helps clients explore the stories behind their feelings, making it easier to understand what’s going on beneath the surface. With Calm3D, a mood management tool, the whole experience becomes even more personal, giving people a well-rounded, practical path to better understand themselves and grow.




Reflections by Bev Cuayzon

Bev, a devoted mother at heart, finds joy in working from home. Balancing her roles as a travel consultant, self-published author, and SEO analyst, she's deeply passionate about sharing her knowledge to empower others, particularly fellow mothers. During her journey, Bev discovered the importance of mental wellness. She realized that maintaining a healthy mind is essential for navigating the demands of work, family, and personal pursuits.


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