The ROOTS Method™
Your plan follows our 5-step framework
R
Reset
Calm the body first
O
Observe
Notice the trigger
O
Origin
Find the root
T
Transform
Reframe + plan
S
Soothe
Heal self & relationships
Each section below is tagged with the ROOTS step it belongs to, so you always know where you are in the journey.
4-7-8 Breathing Technique
A powerful breathing technique to calm your nervous system in under 2 minutes. Perfect for acute anger or anxiety.
Box Breathing for Stress Relief
Navy SEAL-approved technique to regain control during high-stress situations.
Diaphragmatic Breathing Tutorial
Learn deep belly breathing to activate your parasympathetic nervous system and reduce stress.
Breathing Exercises for Anxiety
Multiple breathing patterns to help calm anxiety and racing thoughts.
5-4-3-2-1 Grounding Exercise
Use your five senses to ground yourself when feeling overwhelmed or disconnected.
Progressive Muscle Relaxation
Release physical tension stored in your body through systematic muscle relaxation.
Grounding Techniques for Panic
Quick grounding exercises to use when experiencing panic or intense emotions.
Identifying Cognitive Distortions
Learn to recognize unhelpful thinking patterns that fuel anger and frustration.
Thought Challenging Techniques
How automatic negative thoughts work and practical ways to catch and reframe them.
CBT for Anger Management
Apply cognitive behavioral therapy principles specifically to managing anger.
Understanding the CBT Model
Learn how thoughts, feelings, and behaviors are connected and influence each other.
Assertive Communication Skills
Express your needs without aggression or passivity. Build healthier relationships.
Setting Healthy Boundaries
Learn to establish and maintain boundaries that protect your emotional wellbeing.
Nonviolent Communication
Marshall Rosenberg's approach to expressing feelings and needs without blame.
Active Listening Skills
Improve your ability to truly hear others and reduce miscommunication conflicts.
Mindful Anger Awareness
Observe your anger without reacting. Build space between stimulus and response.
Body Scan Meditation
Develop awareness of physical sensations and release stored emotional tension.
Mindfulness for Beginners
A complete introduction to mindfulness practice for emotional regulation.
RAIN Meditation Technique
Recognize, Allow, Investigate, Nurture - a powerful practice for difficult emotions.
Understanding Your Anger
Explore the root causes of anger and why it manifests in your life.
Anger Management Strategies
Practical techniques to manage anger in the moment and long-term.
The Anger Iceberg
Discover the hidden emotions beneath your anger - fear, hurt, shame, and more.
Breaking the Anger Cycle
Identify your anger triggers and interrupt destructive patterns.
Healthy vs Unhealthy Anger
Learn to distinguish between productive anger and destructive rage.
Repairing Relationships After Anger
How to apologize effectively and rebuild trust after an anger outburst.
Managing Conflict in Relationships
Navigate disagreements without damaging your relationship.
Emotional Intelligence Basics
Develop your ability to understand and manage emotions in yourself and others.
Forgiveness and Letting Go
Release resentment and grudges that fuel ongoing anger.
The Physiological Sigh. Calm in 30 Seconds
Stanford neuroscientist Dr. Andrew Huberman explains the fastest way to activate your parasympathetic nervous system.
Name It to Tame It, Dan Siegel
Dr. Dan Siegel demonstrates how labelling emotions reduces their intensity by engaging the prefrontal cortex.
Repressed Anger; What It Looks Like & How to Cope
Understanding the signs of repressed anger and healthy strategies to express it.
5 Ways to Diffuse Your Anger
Practical, evidence-based ways to release anger before it takes over, from psychiatrist Dr. Tracey Marks.