I visualize the anger outside of myself. I give it a colour, I move it around, toss it in the air, I let it change shapes, and sometimes I change the shape of it. Kind of like a 'if I could see my anger'rage, this is what it would look like. Do anger/rage look different? Is bitter spiky or smooth? Does it smell bad? Taste like shit? Does it sparkle like heaven or is pitch black like the road to hell?
For me there is something about taking something so deep inside of myself and pulling it out so I can move it, manipulate it, play with it. It gives me more power over it. I can always tuck it away again later.... but when I put it back inside of me, I know where it is; I know how big it is; I know what colour it is, whether it is hot or cold. So much easier to deal with an object and allow the feelings to grow out of the object rather than myself.
The big thing is that awareness of any emotion I find too big needs to be converted into a 'thing' before I can start working with it. Especially anger.
