What’s going on?
Anger
Anger is information. It does not have to choose your next move.
Why it can feel this way
It can show up when something feels unfair, unsafe, embarrassing or out of your control.
Try this now
Unclench your hands, lengthen your exhale and move away from the conversation for two minutes if it is safe.
How to say it
“I’m too worked up to say this well. I want to come back to it after I’ve had a few minutes.”
When to get more help
Tell a trusted adult or qualified professional when this keeps coming back, changes sleep or school, or feels too heavy to manage alone.