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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 clarity by doing some physical activities from the Wiggle Jar! Just scroll down to start your practice.

Your Wiggle Warrior® Practice:



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 the size of a jellybean.

(Turn on the sound and press play.)



Wiggle for as long as you need to safely move the rage out of your body. (Take a walk or maybe get som exercise too because this is a big feeling!)


Once you’re feeling calmer, ask yourself, “Did someone do something that was wrong? Did something happen that wasn't fair? What am I enraged about?”


It's okay to feel rage.


Use your rage to get clear on what you don't want. What would you have wanted instead? Is there anything you can you do right now to make that happen?


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


Once you’ve wiggled out some of your angry energy in a safe way that doesn't hurt anyone, 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 the drive to go after it too.


Trust yourself. You got this!

Feeling Anything Else? Return to List of Emotions