So you are upset & mad

So you are upset and mad.

Allow it to be.

Do not promote it, do not demote it.

It already is.

If you find yourself fueling it, then take attention away from it and move it into your inner body for some time - till the momentum of the mind has dulled a bit.

Always remain aware of your inner-self, yourself really, who is ever present and watching. Know that attention alone is the fuel - the more it is in your power, the more connected you will be, while the more you let it be taken over, the more powerless you are to act out your thoughts unconsciously.

You empower thoughts, emotions and actions with attention. Empower your self by inner-body attention, stillness and spaciousness. Rest will follow.