Stress and Anger First Aid Kit

Written By Emma Kuffar, MPH

Feel angry, hurt, offended, violated, mistreated, insulted, manipulated, ignored, unwelcomed, pissed, upset, used, irritated, bothered, frustrated, annoyed

First, Take a slow, deep breath - Relax your neck and shoulder muscles.

  • Inhale: With your mouth closed, breathe in slowly through your nose for two seconds. Count: 1-2

  • Purse (pucker) your lips as if you want to kiss someone or blow out a candle.

  • Exhale: breathe slowly out through your pursed lips for four seconds. Count: 1-2-3-4

  • Repeat this cycle for 4 minutes or until your breathing returns to normal.

Then

  1. Ask yourself what I am angry about? What has triggered this anger?

  2. Observe sensations in your body, name feelings, and allow them to pass without trying to force them away.

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Anger. What people see and can not see.



Emma Kuffar, MPH

MPH, is a life coach, educator, and founder of EC Elevate. She is passionate about helping people heal, grow, and strengthen their ability to cope, adapt, and move forward. With a background in public health, sociology, and over a decade of healthcare experience, she creates supportive resources and self-directed programs that encourage self-discovery, build resilience, and promote lasting wellbeing:

• Reignite your spark: Overcome burnout, 7-Day Challenge

• 21-Day Healing and Transformation program

She also authored the first edition of Self-Care Plan for Body, Mind, Spirit: Workbook and Journal, which was published on Amazon in 2024.

LinkedIn

https://www.ecelevate.org
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