Redirecting the critics anger and owning it

Just started reading about Pete walkers approach, also have some experience with IFS.

Had an emotional flashback this week and felt quite small and vulnerable, my frustration rose while simultaneously feeling the critic attack.

I guess i started getting more and more frustrated at the critic, but very quickly it felt more like I got my critic on my side and we both angered together at the past perpetrators and just the situation of feeling weak in general.

It made me come back from the flashback, I listened to some metal music, punched some pillows and went for an angry walk while having this intention of redirecting the energy away from myself to where it feels right (perpetrators, situation etc)

And doing this I felt stronger because know that anger was not abusing me, but it was protecting me - getting me out of flight/freeze and into the fight reaction- which led me to get out of the debilitating feelings of weakness I experienced in the flashback.

Just wanted to share my approach, I’m still playing with it but at least this is how I’m approaching this “angering” model for now, would be interesting to hear how others approach it, I guess whatever works can work for others as well.