Whats really going on?
This emotion often shows up as anger when someone feels hurt.
What is sadness?
A trigger is something that ______ your anger.
What is starts or sets off?
A breathing technique: inhale 4, hold 4, exhale 4.
What is box breathing?
Someone cuts in front of you in line
Identify trigger + healthy response
Name one thing you can do before reacting in anger.
breathe, pause, walk away
Feeling embarrassed or ashamed can sometimes turn into this outward emotion.
What is anger?
Name one common external trigger.
being yelled at, ignored, criticized
Name one healthy way to physically release anger.
exercise, punching pillow, walking
A friend ignores your message
Trigger + feeling + response
This step means stopping yourself before reacting.
What is pause/stop?
When you're overwhelmed or stressed, anger might actually be covering this feeling.
What is anxiety?
This type of trigger comes from your thoughts, not the outside world.
What is an internal trigger?
This grounding technique uses your 5 senses.
What is the 5-4-3-2-1 method?
Staff tells you “no” to something you want
Trigger + coping skill
Name one way to give yourself space in a heated moment.
leave room, count to 10
This feeling can cause anger when someone thinks they’re being treated unfairly.
What is frustration?
Give an example of an internal trigger.
“They don’t respect me,” “I’m not good enough”
Name one calming activity you can do alone.
journaling, music, drawing, shower
Someone talks about you behind your back
Emotion + better thought
What does “think before you act” help prevent?
Regret, consequences, hurting others
Name TWO emotions that can hide underneath anger.
sadness, fear, anxiety, jealousy, embarrassment
Why is it helpful to know your triggers?
So you can prepare, avoid, or respond in healthier ways
Demonstrate or explain a coping skill to the group.
(Any appropriate skill = points)
Create your own anger scenario and act it out
Group identifies trigger + coping strategy
List the 4 steps of a “pause plan.”
Stop, breathe, think, act