SCOTTSDALE, Ariz. -- Rockies right-hander Jon Gray is tuning out outside anger and channeling his own.

Gray went through an erratic 2018 (12-9, 5.12 ERA in 31 starts, interrupted by a two-start option to Triple-A Albuquerque). When his valleys became canyons, the social media posts became so personal and acerbic that he logged off and emerged philosophical.

”There’s a lot of pain and anger in the world, and sometimes it’ll get forced back on you,” Gray said.

Besides, Gray doesn’t even need fan venom. There have been some rough outings in big games -- a 2017 National League Wild Card Game loss to the D-backs, an Opening Day loss at Arizona in '18 and a loss to the Nationals on Sept. 29 last season (five runs allowed on seven hits in two innings) that later led to the Rockies playing an NL West tiebreaker game vs. the Dodgers, which they lost.

Gray, who will make his Spring Training debut Sunday against the Mariners at Salt River Fields, was not included on the Rockies’ postseason roster.

In reaction, Gray underwent a detailed strength and conditioning program under Denver Broncos strength and conditioning coach Loren Landow after experiencing a 20-pound weight loss last season. He visited Driveline Baseball in the Seattle area to gain detailed knowledge of each of his pitches. Most of all, Gray put the year in perspective.

“People wrote me off, but, yeah, I did end up helping the team out last year -- I won some pretty big games for them,” Gray said. “But I do feel like I was written off at times, and it was kind of tough to deal with, not feeling like part of the team sometimes. But you’ve just got to find a way to make yourself useful around the clubhouse at times, pick up your teammates, talk them up, have a good time.

“Anger is so natural. It comes to me so naturally. I do have some anger. I feel like a lot of people blame me for a lot of the things that happened the last couple years, but I can’t give in to that. I just deal with it. It ain’t my fault that somebody else is upset about something. I’m just trying to do my job and do the best I can.”

Beneath the spectacular blowups that continue to be analyzed, there were some solid numbers. Gray finished seventh in the NL at 9.6 strikeouts per nine innings (183 in 172 1/3 innings). Many projections call for a bounce-back performance falling within the range predicted for two teammates coming off solid years -- left-hander Kyle Freeland and right-hander German Marquez, who combined for 31 wins and 403 strikeouts.

Gray is eager to test his pitches, especially his four-seam fastball and slider, which could be enhanced by his increased knowledge.

”I’m a lot stronger, a lot bigger, and I feel better about my arsenal -- and I feel like I have more trust in my pitches,” Gray said. “I know what they’re going to do. I know how they’re going to work. I’m understanding a lot more of myself.”

The No. 3 overall pick in the 2013 Draft out of the University of Oklahoma, Gray came to pro ball relatively inexperienced. He wasn’t a travel ball player and was a late bloomer who spent a year at East Oklahoma State College before joining the Sooners, so detailed coaching came late.

Gray sought and accepted extensive mechanics training from the Rockies’ staff, but manager Bud Black says he is now working toward the season “without a ton of coaching.” And Black likes seeing a motivated pitcher.

”Are you kidding me? I love it,” Black said. “Jon has a lot of pride in his performance and what he does out there. He feels as though at times over the last three years some games have gotten away from him, and that bothers him. And he wants to do everything he can to turn that around.”