Don't merge with anger

you are choosing to connect and look at and feel the anger in your chest you don't want to merge with the anger of the body sensations meaning often when people go to process emotion what they do is they notice the anger arises and then they go right to the anger and then try and then they become the anger that's not what i recommend you do that just leads to a continuation of the pattern of emotion dysregulation right instead we want to maintain a sense of conscious choice and agency throughout the process of emotion regulation right so you are that spot in your abdomen you are choosing to connect and look at and feel the anger in your chest and then you can move closer and move farther away to control the intensity of the anger that preserves your agency your sense of control and will lead you to learn to go from emotion dysregulation to emotion regulation