The 14-Day Anger Detox Programme
Two weeks of short, daily practices designed to bring your baseline reactivity down — so the small things stop landing like big things.
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An anger detox is not about suppressing anger. It is about clearing the build-up that makes every irritation feel urgent: poor sleep, unspoken resentment, chronic stress and a nervous system that has forgotten how to settle.
Each day gives you one short teaching, one practice you can do in under ten minutes, and one reflection. The sequence follows the ROOTS Method, moving from immediate regulation into observation, origins and gentler self-talk.
By day fourteen most participants report a longer fuse, quicker recovery after an incident, and a clearer sense of which situations genuinely need a boundary rather than an outburst.
What you will be able to do
- Lower daily baseline tension and reactivity
- A repeatable ten-minute regulation practice
- A record of your triggers over two full weeks
- Cleaner sleep, caffeine and stress habits around anger
- Kinder self-talk after a slip rather than shame spirals
What the programme covers
Days 1–3 · Reset
Physiological sigh, grounding and the basics of nervous-system regulation.
Days 4–6 · Observe
Daily trigger logging and spotting your earliest warning signs.
Days 7–9 · Origin
Where the pattern learned itself, and what it was originally protecting.
Days 10–12 · Transform
Reframing hot thoughts and rehearsing a different response.
Days 13–14 · Soothe
Self-soothing menu, maintenance plan and what to do on a bad day.
Common questions
Related pages
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