Anger As Ally: A Practical Path To Emotional Healing - by Tonya Rothe

COURSE

Anger As Ally: A Practical Path To Emotional Healing

With Tonya Rothe

Ever find yourself freezing up or snapping when anger hits? Wondering how to honor what you’re feeling without getting swept away? This course is about learning to tune into your body’s early signals of frustration, pause with kindness, and gently shift out of “fight, flight, or freeze” into a healthy response instead of reaction. By the end, you’ll feel more grounded in yourself, ready to face difficult moments with calm confidence, and able to use your anger as a helpful signpost rather than a roadblock.

AngerGroundedWisdomSecular MindfulnessInsight MeditationHappinessStress & AnxietyHealth & HappinessSecularMindfulness

Meet your Teacher

Tonya Rothe
Seattle Metropolitan Area, WA, USA

Tonya is a certified Holistic Wellness Guide and Yoga instructor with over a decade of experience supporting neurodivergent individuals. Drawing on her background in mindfulness and somatic healing, she has helped many students develop practical tools for emotional regulation. As someone who has navigated her journey through anger, Tonya brings both personal insight and professional expertise to this course.

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6 Days

326 students

4.9 stars

14 min / day

Anger

English

Lesson 1

Spotting The First Spark Of Anger

This lesson invites you to practice noticing the subtle signals of anger as they arise in daily life—whether it’s a quickening breath, a flicker of tension, or a racing thought. By tuning in regularly, you’ll build the habit of catching these sparks early, giving yourself the choice to respond with calm instead of getting swept up in emotion.

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Lesson 2

What’s Fueling The Fire

In this lesson, you’ll explore the stories, daily irritations, and even news headlines that stoke the flames of frustration. By shining a light on what keeps anger burning, you’ll gain clarity on your triggers and learn to pause before you’re swept away.

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Lesson 3

Mapping Your Anger Signals

In this lesson, you’ll explore how anger shows up for you, from subtle body sensations to impulses or mood shifts. By mapping these personal signals, you’ll give yourself the chance to catch anger early and choose a different response before it takes over.

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Lesson 4

Finding Calm Through Breath

This lesson highlights the power of simply noticing and working with your breath in moments of tension. We'll do a few short breathing practices you can add to your toolbox for when you feel anger creeping in. By becoming aware of how your breath changes when you’re upset, you’ll learn to use it as a reliable pause button—helping you move from a reactive state into a place of more awareness and intention.

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Lesson 5

Ground & Release Angry Energy

Today is all about gentle, intentional movement—make sure to grab a chair for this lesson. We’ll use simple, seated exercises to break the tension of fight-or-flight, send the message “we’re safe now” to your body, and interrupt those runaway thoughts. Even a few seconds of motion can create the space you need to choose calm.

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Lesson 6

Reframing Anger With Self-Compassion

As we wrap up, remember this is a journey, not a perfect destination. You won’t “get it right” every single time—and that’s exactly the point. Each time anger catches you off guard, it’s an opportunity to practice noticing, to gently recalibrate your response, and to build awareness. Over time, those moments of imperfection become proof that you’re learning something profound about yourself. So let’s lean into this last step with open minds and compassionate hearts. Imperfection isn’t a setback—it’s the sign that you’re stretching, growing, and moving toward a healthier relationship with your anger.

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4.9 (15)

Recent Reviews

Nancy

September 9, 2025

Loved this ❤️

Karen

August 15, 2025

Lots of good ideas, will do the course again to consolidate my knowledge

Gina

July 29, 2025

Effective approach to using anger as a tool for self-growth. This has been the best information I have experienced regarding anger and is very easy and applicable. Definitely take the time to learn how to transform your experience with anger to a positive outcome.

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