The Rage Pattern, worked through one situation

Where someone could be hurt, distance is the whole move. Everything below comes after that.

One recorded line reads “I was fine all day and exploded the second I got home”. Another reads “I screamed over a dish left in the sink”.

The dish is not the cause. It is the switch. Tiredness, hunger, noise and a day of holding it in all lower the line. The same dish is nothing on a slow morning.

Catch is the first move. The canon says it plainly: feel the body signal and name the pattern before it becomes the behavior.

A body signal is the first thing you feel in your body when a pattern starts. In this pattern, the usual first sign is heat through the chest and neck. The jaw sets. It comes before the first word.

The record holds this line: “why does heat rise in my chest before I get angry”. It also holds this one: “my jaw clenches before I lose it”.

So the catch is small. You see the dish and the heat climbs. You notice the heat. You name it: this is the pattern, not the dish.

Intercept is the second move. Its canon reads: interrupt the usual response and choose a different action before the old pattern completes.

Here the usual response is the raised voice. The different action is to move your body out of the room.

That spoken line is a circuit break, a short sentence said out loud that stops the sequence. Walking out is not the end of the talk. It is the part that keeps the talk possible.

Rewrite is the third move. Its canon reads: repeat the different action until it becomes easier to reach when the signal returns.

Each time you feel the heat and walk out before the first word, that is one rep. A rep is one round of catching, interrupting and taking the different action.

Then come back and say what happened, calmly. The record asks for the first half: “how to leave the room without making it worse”. It also asks for the second: “how to come back after walking out”.

Say you notice after the voice is already raised. That still counts. A late catch is still a rep. Stop mid-sentence and leave the room.

When you come back, own it in one line. I was loud about a dish. That was not fair to you.

Pattern Archaeology is optional work you can do on a calm day. Its canon reads: between moments, investigate where the pattern was learned, what it once accomplished, and what still keeps it running.

You never do it while the heat is up. Nothing waits on it. SOURCE UNKNOWN is a complete answer.

Tell the people at home your plan on a calm day. When I say I need twenty minutes, I will be back.

Notice when in the day the heat comes fastest. That is where to watch. Count each walk out as a rep.