Free Yourself from Feeling Boxed in By Anger
As therapists, we often hear our clients feeling like they are boxed in by their anger. This overwhelmed state of mind can leave them feeling resistant to strategies that can help reduce anger such as deep breathing, muscle relaxation, being able to engage in cognitive reframing of anger-related thoughts, or exploring underlying, primary feelings that drive anger (such as anxiety or shame).
The following, easy to visualize, empowering metaphor can quickly help clients free themselves from feeling trapped in by anger.
Free Yourself from Feeling Boxed in By Anger
Visualize your anger as a box you are climbing out of. Now imagine the soothing feelings you have by seeing yourself in open space — free to roam. Stay with this image, and now look back at the box that you stepped outside of. As you gaze back at the angry box that you left behind, visualize it progressively shrinking and being farther and farther behind in the distance.
Best,
Jeffrey Bernstein, Ph.D.
Licensed Psychologist & Author
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Jeffrey Bernstein, PhD, is a child and family psychologist with over 35 years of clinical experience specializing in anxiety, overthinking, and behavioral challenges in children and adolescents. He is the author of multiple books including, When Overthinking Overtakes Your Child: 10 Days to Ease Anxiety, Quiet Worry, and Tame Runaway Thoughts, and the international bestseller, 10 Days to a Less Defiant Child, which has been published in several countries.
His recent clinical and professional development interests have focused on Acceptance and Commitment Therapy (ACT)-informed interventions, Cognitive Behavioral Therapy (CBT), mindfulness-based strategies, psychological flexibility, and process-focused approaches to address worry, rumination, overthinking, and difficulties with emotional regulation.
Dr. Bernstein is the recipient of the 2025 PSCP: The Psychology Network’s Distinguished Psychologist Award and is widely recognized for translating evidence-based therapy into practical, immediately usable strategies for clinicians, families, and schools.
Speaker Disclosures:
Financial: Jeffrey Bernstein maintains a private practice. He is an author and receives royalties. Dr. Bernstein receives a speaking honorarium, recording, and book royalties from PESI, Inc. He has no relevant financial relationships with ineligible organizations.
Non-financial: Jeffrey Bernstein is a fellow with the Pennsylvania Psychological Association.
