The Therapy Edit On 3 steps to dealing with irritability, overwhelm or rage
5 snips
Nov 7, 2022 In this insightful discussion, the host shares practical ways to manage feelings of rage and irritability. By reframing anger as overwhelm, listeners can cultivate self-compassion. The Coke bottle metaphor illustrates how suppressed emotions can explode later. Three actionable steps are explored: recognizing irritability as a signal, identifying underlying needs, and meeting those needs both now and in the future. This episode encourages a gentle approach to emotional management and practical adjustments for a balanced life.
AI Snips
Chapters
Books
Transcript
Episode notes
Coke Bottle Eruption Example
- Anna demonstrates the 'Coke bottle effect' by shaking a can and showing how suppressed feelings erupt later.
- She links this to how children (and adults) swallow feelings at school or work and then explode at home.
Reframe Rage As Overwhelm
- Anna reframes rage and irritability as signs of overwhelm rather than moral failure.
- This shift reduces shame and invites compassion and curiosity about what's happening.
Ask What Needs Releasing
- Ask 'what do I need to let out?' to identify what's driving the overwhelm like exhaustion or unmet needs.
- Then match the opposite (e.g., set boundaries, seek quiet, meet social needs) to reduce pressure.
