Dragons are powerful creatures, representing the strength and intensity of our anger. While this fire can sometimes cause harm, we can learn to work with our “anger dragons” in a more constructive way. This visualisation exercise talks you through the process of observing your ‘anger dragon’, reflecting on our values, and responding with care. The purpose of this exercise is to help a client develop a healthier relationship with their intense emotions and instead use them to support personal growth.
Download taming your anger dragon script
About the taming your anger dragon: compassion-focused therapy (CFT) script
By approaching our anger with compassion and understanding its deeper needs, we can harness the “dragon’s” energy to promote connection and well-being, rather than destruction. The exercise is as follows:
- Getting settled: Begin by gently closing your eyes. If it feels comfortable, you may place your hands over your eyes. Take a deep breath in, allowing your body to relax. With each exhale, release any tension you may be holding.
- Arriving in the present: Bring your full awareness to the present moment. Notice the sensations in your body, the sounds surrounding you, and the temperature of the air. Ground yourself in the here and now.
- Connecting with your anger dragon: Imagine yourself standing outside a cave, the dwelling place of your anger dragon. Notice the red glow emanating from the cave, a sign that your dragon is feeling agitated. Remember, this is merely a metaphor, representing your angry thoughts and feelings. They do not define you; they are temporary experiences.
- Creating space: Reflect on recent events that triggered your anger or upset. As you recollect these moments, observe your anger dragon emerging from the cave in response. Instead of resisting or avoiding your dragon, practice acceptance and willingness to acknowledge its presence, without judgment.
- Observing your dragon: Visualise your anger dragon standing before you. Take note of its size, intensity, and expression. However, remember that you are the observer, separate from the dragon itself. You are the conscious awareness capable of holding space for these experiences.
- Connecting with your values: Inquire within, asking your dragon what it truly needs – perhaps to be heard, validated, or expressed. Imagine responding to your dragon with compassion, offering what it requires. This connects you to your personal values surrounding self-care.
- Next steps: Once your dragon feels soothed, allow it to retreat back into the cave. Remind yourself that you can revisit this process whenever your anger dragon stirs. You have the ability to care for your emotional well-being. When you feel ready, open your eyes and re-engage with the world from a centered, values-driven place.