How to allow emotions


It is difficult for me to allow emotions. Most of the times my emotions are so strong and quick that before I know it I take action (especially with anger). Since I have been trying to allow, I sometimes pause and see myself thinking the unintentional thoughts and feeling the anger building up.  I try an intentional thought but it’s like my feeling is pushing me to act on the 1st thought and up until now I gave in.

I tried to describe the feelings, allow it to pass, but it seems never ending and I give in to the action-reaction. I also have a hard time situating and describing the feelings in my body. Do you have a kind of “feel your feelings workout” that can get me to allow?