Regret: When I behaved in the way which I now regret, what need of mine was I trying to meet?
Anger: The behavior of others may stimulate anger but can't cause it. Anger signifies we blame or judge others. If we connect to our needs, we may feel strong emotions, but not anger. What unmet need of mine is being expressed through this moralistic judgment? I am angry because I need ... Breathe. Empathize with the other. Identify the thoughts that are making you angry. Connect to the needs behind those thoughts. Speak the anger, transformed into needs and feelings.
Swallow the frog: I choose to ... Because I want ...
Badly paraphrased/plagiarized from M. Rosenberg.