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    Back to the Breakup Anger Quiz
    Free · No payment · No email required

    The 6-Step Breakup Anger Reset

    A free, self-paced programme for the anger that comes after a breakup or divorce. Six steps built on the ROOTS Method — with a guided session, a worksheet and a practice in every step.

    6 steps · 20–30 minutes each · self-paced

    What you'll walk away with

    • Calm the body before you try to calm the story
    • See exactly when and where your anger spikes
    • Trace the anger back to the loss underneath it
    • Rewrite the 2am loop with a structured thought record
    • Hold a boundary without a fight (co-parenting included)
    • Leave with a written plan you can keep using

    The six steps

    Step 1
    Reset

    Reset the Body First

    You cannot think your way out of a nervous system that is still in threat mode

    Step 2
    Observe

    Observe the Spikes

    Fourteen days of data beats fourteen days of ruminating

    Step 3
    Origin

    Find the Loss Underneath

    Anger is the bodyguard. Grief is the thing it's standing in front of

    Step 4
    Transform

    Rewrite the 2am Loop

    The imaginary argument you keep winning at night is costing you your days

    Step 5
    Transform

    Boundaries Without a Fight

    Especially if you still have to speak to them

    Step 6
    Soothe

    Soothe, Rebuild, and Make a Plan

    Who you are now — and what you do the next time it spikes

    Every step follows the ROOTS Method — Reset, Observe, Origin, Transform, Soothe — the same framework used in our paid programmes.

    This programme is educational and is not therapy, a diagnosis, or a substitute for professional or legal advice. If you or anyone around you is at risk of harm, contact your local emergency services.