The New Practice

This is how I have been practicing the 4N Method in real time lately.

What I noticed about myself is that I am angry. At first, I tried to push it away. I tried to suppress it. I tried to convince myself that I was just tired or overwhelmed. But my healed mind reminded me of the 4Ns.

Notice it.

I stopped running from the word angry. I sat with it. I admitted it without softening it. I did not call it stress. I did not call it hormones. I called it what it is. I am angry.

Name it.

I asked myself where this anger is coming from. It is coming from grief. It is coming from surviving too long. It is coming from not being protected as a child. It is coming from accepting less than I deserved in relationships. Naming it helped me separate the feeling from my identity. I am not an angry person. I am a person feeling anger for valid reasons.

Nurture it.

Instead of shaming myself for feeling this way, I gave myself compassion. Anger is a signal. It is showing me where I was hurt. It is showing me what I will no longer tolerate. I journaled it. I prayed about it. I let myself cry. I allowed the anger to speak without letting it control my behavior.

Navigate it.

I decided that this anger will not turn into self-hate or destruction. I will not project it onto innocent people. I will turn it into boundaries. I will turn it into better decisions. I will let it guide me toward healing instead of letting it harden me.

This is what healing looks like for me right now. Not pretending I am above anger. Not bypassing it. But walking myself through it, step by step.