🔥 Know Your Triggers
What is a trigger?
Something that causes or contributes to an emotional reaction, such as anger.
Name one physical sign that you might be getting angry.
Examples: clenched fists, racing heart, tense muscles, sweating, hot face, tight jaw, or faster breathing.
In the STOP skill, what does the S stand for?
Stop
Name one healthy coping skill you can use when you're angry.
Any reasonable healthy strategy, such as deep breathing, taking a break, walking, listening to music, journaling, talking to someone, or exercising.
Which communication style involves expressing your needs while respecting the other person's needs?
Assertive communication.
True or False: Everyone has the exact same anger triggers.
False. Different people can become angry about different things.
True or False: Your body can give you warning signs before you consciously realize you're angry.
True.
What does the T in STOP stand for?
Take a step back / take a breath.
True or False: Taking a break from an argument means you're avoiding the problem forever.
False. A break can give you time to calm down so you can return to the problem and handle it more effectively.
Which style might involve yelling, insulting, threatening, or trying to control someone?
Aggressive communication.
Your friend leaves you on "read" for six hours, and you start thinking, "They must be ignoring me." What could be the trigger—and what could be the thought making your anger stronger?
The trigger could be being left on read; the thought might be, "They're purposely ignoring me."
Your jaw is clenched, your fists are tight, and you're breathing faster. What might your body be telling you?
That you're becoming angry or highly stressed and may need to pause.
What does the O in STOP stand for?
Observe.
Which is generally healthier when you're angry: A) punching a wall or B) going for a walk?
B) Going for a walk.
Which style involves keeping your feelings or needs inside because you're afraid to speak up?
Passive communication.
Name three common triggers that might make someone angry.
Examples include being disrespected, feeling left out, unfairness, criticism, being told "no," stress, embarrassment, or feeling misunderstood.
Why is noticing your body's warning signs helpful?
It can help you catch anger early enough to use a coping strategy before you react impulsively.
What does the P in STOP stand for?
Proceed mindfully—or choose what to do next instead of reacting automatically.
You're too angry to have a productive conversation. What could you say to get some space?
"I'm too upset to talk about this right now. I need a break, and I'll come back to this when I'm calmer."
Turn this aggressive statement into an assertive one:
"You never listen to me! You're so annoying!"
Example: "I feel frustrated when I don't feel heard. Can we talk about what happened?"
Why is it useful to identify your triggers before you get extremely angry?
Recognizing triggers early gives you a chance to pause, make a choice, and use a coping skill before anger gets out of control.
You're at a 7/10 anger level. Your heart is racing and you feel like yelling. Name two things you could do immediately to bring your body down.
Examples: slow breathing, take a break, walk away, get some water, relax your muscles, or move to a quieter space.
Someone insults you in front of your friends. You're furious and want to insult them back. Using STOP, what could you do?
Stop, pause and step back, notice your thoughts/feelings/body reactions, then choose a response rather than immediately reacting.
Your usual coping skill isn't working. What should you do?
Try another healthy strategy, increase the amount of time you take to cool down, identify what's making the anger stronger, or reach out to a trusted person for support.
Which is more effective for solving conflict, and why?
A: "You always make everything about you!"
B: "I felt left out when that happened. Can we figure out what happened?"
B. It communicates the person's feelings and concerns without attacking the other person, making productive conversation more likely.