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Befriend Your Rage

Sometimes outrageous things happen that aren’t right or fair and we feel ENRAGED! You can wiggle your rage into passion and advocacy by doing some physical activities from the Wiggle Jar! Just scroll down to start your training.

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Your Wiggle Warrior® Training:



First, pretend you’re bigger than a dinosaur and stomp in a circle three times. 

(Really, try it!)


 Next, do 11 jumping jacks

(or bounce your body 11 times).


 Next, spread your arms wide to create a protective bubble of invisible safety.


 Next, put your hands on your heart and thump your chest slowly 8 times


 And then to finish, take 5 deep breaths to shrink your rage to a more manageable size.

(Turn on the sound and press play.)



Wiggle for as long as you need to safely move the rage out of your body. (It might take a while - this is a big feeling!)


Once you’re feeling calmer, ask yourself, “Did someone do something that was shocking or offensive? What am I enraged about?”


It's okay to feel rage.


Instead of fighting against what you don't want... use your rage to advocate for what you do want instead.


Is there anything you can do to prevent this situation from ever happening again?


What would you have wanted instead? What can you do right now to advocate for that?


Your rage is here to help you identify what you don’t want and to passionately advocate for something else instead.


Once you’ve wiggled through some more of your energy, you’ll be ready to make a thoughtful choice on what to do or say.


Your rage is here to help you get clear on what you want and give you passion to go after it too.


Trust yourself. You got this!

Feeling Anything Else? Return to List of Emotions