Key Points:
-Had intense, explosive anger issues from a young age that continued into adulthood and manifested in violent outbursts. Earliest memories at age 5 contain a lot of rage. As a teenager, would punch holes in walls and break windows regularly in fits of anger.
-Found an outlet for rage through intense boxing training and matches. Could exercise for 6 hours a day hitting bags and sparring. Boxing provided a "beautiful outlet" to channel anger and avoid legal troubles.
-Realized the violent self-talk happening unconsciously in his mind was making the anger worse. Became aware of the constant critical inner monologue berating himself.
-Inner voice was intensely critical, screaming at himself for any perceived mistake. Any minor imperfection resulted in his "inner Bobby Knight" verbally attacking himself furiously.
-Therapist gave exercise to stop negative self-talk and instead speak kindly as if to a friend. Had to pretend mistakes were made by a close friend and speak gently.
-Had to record kind messages as if consoling a friend who made the same mistake. Captured these positive messages to himself on his phone.
-Sent recordings to therapist to hold himself accountable to the practice. Therapist received many audio files as part of the process.
-In only 4 months, violent inner voice was gone - incredible neuroplasticity. At age 47, thought it would take decades, but angry inner voice disappeared rapidly.
-Can now be more self-compassionate and less critical of himself and others. No longer beating himself or others up mentally.
Had intense, explosive anger issues from a young age that continued into adulthood and manifested in violent outbursts. Earliest memories at age 5 contain a lot of rage. As a teenager, would punch holes in walls and break windows regularly in fits of anger.
Found an outlet for rage through intense boxing training and matches. Could exercise for 6 hours a day hitting bags and sparring. Boxing provided a "beautiful outlet" to channel anger and avoid legal troubles. 
Realized the violent self-talk happening unconsciously in his mind was making the anger worse. Became aware of the constant critical inner monologue berating himself. 
Inner voice was intensely critical, screaming at himself for any perceived mistake. Any minor imperfection resulted in his "inner Bobby Knight" verbally attacking himself furiously.
Therapist gave exercise to stop negative self-talk and instead speak kindly as if to a friend. Had to pretend mistakes were made by a close friend and speak gently.
Had to record kind messages as if consoling a friend who made the same mistake. Captured these positive messages to himself on his phone.
Sent recordings to therapist to hold himself accountable to the practice. Therapist received many audio files as part of the process.
In only 4 months, violent inner voice was gone - incredible neuroplasticity. At age 47, thought it would take decades, but angry inner voice disappeared rapidly. 
Can now be more self-compassionate and less critical of himself and others. No longer beating himself or others up mentally.https://www.youtube.com/watch?v=3NWKgNv8fQY
How to stay calm in every situation | Attia & Huberman
