Recognizing Anger
What are two physical signs that you may be getting angry?
Increased heart rate, clenched fists, tense muscles, sweating, or feeling hot.
What is the first thing you should do when you feel anger rising?
Pause and take a deep breath or stop and count to 10.
What is a “hot thought,” and how can you challenge it?
A “hot thought” is an unhelpful or exaggerated thought (“They never listen to me!”); you challenge it by looking for evidence or thinking more calmly (“Sometimes people do listen to me.”).
What should you do if someone is teasing you and it makes you angry?
Walk away, ignore them, or tell an adult; avoid reacting with anger.
How do you do “deep breathing” when angry?
Breathe in slowly through your nose, hold it, and breathe out slowly through your mouth.
Name a situation that often makes you feel upset or frustrated.
Answers can vary; examples include being teased, not getting your way, or feeling misunderstood.
Name one coping statement you could say to yourself when angry.
Answers can vary, examples are “I can handle this,” “Stay calm,” or “Getting angry won’t help.”
Give an example of an unhelpful thought that can make anger worse.
i.e. “They did it on purpose,” or “It’s not fair, everyone is against me.”
How could you handle a disagreement with a friend without yelling?
Use “I” statements, listen to their point of view, talk things out calmly.
Describe how counting to 10 helps with anger.
It gives you time to cool down before reacting so you can think more clearly.
How can you tell the difference between being annoyed and being angry?
Annoyance is a mild feeling of irritation, while anger is a stronger emotional reaction, often with physical signs.
Describe a way to leave a situation safely if you feel too angry to talk.
Politely say you need a break, walk away, or ask to talk later.
How can changing your thinking help you manage anger?
It can help you feel calmer, make better choices, and avoid making the situation worse.
Why might walking away sometimes be a good choice?
It prevents things from getting worse and gives you time to calm down.
What is a relaxation exercise you have learned?
Progressive muscle relaxation, visualization, deep breathing, or grounding.
True or False: Everyone experiences anger in the same way.
False. People have different triggers, feelings, and ways they show anger.
What is a positive activity you can do when you need to cool down?
Answers can vary. Examples are go for a walk, draw, listen to music, or use a stress ball.
True or False: You have no control over your thoughts when you’re mad.
False. You can learn to notice, change, and control your thoughts.
What could you do if you feel angry at school but can't leave the room?
Use deep breathing, count to 10, write down your feelings, or ask for help quietly.
Why is practicing calming skills when you’re calm helpful for later?
Practice makes the skills easier to use in stressful or angry moments.
What is one warning sign that tells you it's time to use an anger management skill?
Answers can vary. Feeling your face get hot, clenching your jaw, getting louder, or wanting to yell.
Why is it important to plan ahead for how to handle anger?
Planning helps you make good choices when you’re emotional and reduces the chance of making things worse.
Replace this hot thought with a calm thought: "No one ever listens to me!"
i.e. “Sometimes people listen to me, and I can ask calmly.”
Share a time you made a good choice when feeling angry. What did you do?
Answers will vary; any example of using a skill, like walking away or talking it out.
Demonstrate a “grounding” technique you like to use.
Answers will vary; examples include naming five things you see, touching an object, or focusing on your breath.