Nick's guide for Lowering Anger and Moving towards Calm

(Includes lots of charts!)

By Nicholas Kim

There are lots of ways to cool down.

Cooldown Method                         How it cools you down     

Push-ups                 Gives you a good workout so you will be deep breathing.
Obstacle course            same as push ups.
Egg chair      for long time durations as it is satisfying and relaxing at the same time.

Burpees                  same as push ups

😭

Mindfulness course
(or fragment of the course)

by focusing and relaxing

🤬

😐

🙂

A push-up is an excellent way to calm down because it gives you exercise and makes you breathe deeply, which moves you towards calm.

My recommendation is 5-10 push-ups, although you can do any amount that fits you.

do these amount of push-ups!

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

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Obstacle courses are a good workout for me and might be for you. They are fun to do, and they make me breathe deeply, which calms me down. I have gotten stronger both mentally and physically and maybe you will, too.

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How to Make an Obstacle Course:

1. Grab a bunch of stuff like a yoga mat, a water bottle, and anything else that can be stacked on top of each other.
2. Place them on top of each other or side-by-side (see, that's why I told you that stacking on top of each other is so important)
3. Grab a bunch of friends (or do it yourself during COVID) and try to jump or hop to the finish without touching any of the obstacles.

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Good Shapes For an Obstacle Course:

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An egg chair is a chair that hangs and is shaped like an egg. It is extremely soothing for my nervous system because it swings around and makes a little sense of wind, which lowers my anger. It also rocks me and creates a cradle feeling.

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Burpees are push-ups with a jump added in. They have the same effect as push-ups but more intense because they make me breathe even more deeply. Burpees can be used when you are angrier and push-ups can be used when you are less angry.

Mindfulness calms you down by guiding you to focus on your breath, which lowers anger and moves you towards calm.

Watch the video version here!

Hi everyone! Welcome to my walking meditation. If you are in bed or sitting down please make sure to stand up. Start walking then take a deep breath. This is good for your alveoli (Where O2 and CO2 are exchanged in the lungs) because the re-inflate them when they have gone deflated during normal breathing. After that, you can start taking normal breaths. Pay extra care to sense your breathing. Is it fast and light? Is it slow and deep? Is it regular? Keep on sensing your breath for a few minutes. After that, you can take a deep sigh just to re-inflate the alveoli that got deflated. You should be calm now. Thanks for doing my meditation.

To go from a 10 to an 8, which is the most difficult part, you should just wait alone. It will handle itself and after a while, you will calm down to at least an 8. From there, you can think of when you've had great moments. Those moments will melt your heart, figuratively speaking, which will bring you down to a 6 or 7. If you melt your heart too much, which is good, that might be the final step to reach total calm. If you didn't melt your heart too much, you could use one of my tutorials, which you will find on the other pages in this book. You could also find other tools online.

Nicholas Kim loves fast food like burgers and french fries. He is homeschooled as of 2021. He also wrote Nick's Guide To Emotions.