Jake Burhans says the difference between "I am angry" and "I'm feeling anger" changes how long you stay stuck. He suggests picturing anger on a stage while you sit in the audience, creating distance so the emotion passes instead of consuming you.
Instead of, "I am experiencing anger," you go, "I am angry." You're done, you're toast at that point because something happened and now I'm angry. Now you are identifying as anger and there you are pissed off for the next 4 hours because you are angry. So instead of that, why don't we just identify, "Wow, that really aggravated me. I'm anger. I'm still feeling the anger," but you have a sense of emotional control and you can separate that. You understand you're not your thoughts and emotions, right? You're sitting in the audience, the anger is on stage. And you're like, oh wow, okay. And then you let it, you feel the anger and it takes practice. It's not just gonna magically happen today when you decide it, but over time you can observe that anger and you can let it go.
