The ObservatoryThe anger ladder
Anger escalates in steps, and each step has its own counter-move. Build your plan before things heat up.
How it works
- The staircaseWriteList
- Your statements to yourselfWrite
- The emergency exitChoose
No one goes from zero to fury in one step. There is a staircase, and the lower the step, the more of your brain you still have.
Exercise in 3 steps, about 11 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
Try PremiumThe rest of the text and the exercise are part of Premium. You try everything for 7 days with no card, and can cancel whenever you like. Sign in if you already have an account.
Why does it work?
The format builds on Novaco's stress inoculation for anger, prepared coping statements for the phases before, during and after provocation, which is a core component of CBT-based anger management with moderate to large effects (meta-analyses: Beck & Fernandez 1998; Saini 2009). Pausing when physiologically flooded is supported by Gottman's observational research.
Account, your first assessment with the hexagon and one new measurement every quarter are free. The rest is part of Premium: SEK 99 a month or SEK 699 a year, VAT included.
Read more
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