Don’t try to suppress or distract yourself from the feeling. Let it be whatever it is and as strong as it is. Don’t judge the feeling or yourself for having it. As you observe a feeling, you’ll notice action urges: an impetus to do something. Every feeling has an action urge. For example, anger typically makes you want to strike out. If the feeling is anxiety, you might feel the urge to escape, avoid, or neutralize your anxious response.

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