Physical Coping
Thinking Skills
Social Support
Communication
Avoid This Trap!
100

What technique involves taking slow, deep breaths to calm your body?

Deep breathing

100

What three-part model links thoughts, emotions, and behaviors?

CBT triangle/ Cognitive model

100

Who is someone safe you can call or talk to when you feel overwhelmed?

Friend, family, counselor, support group

100

What is the difference between being assertive and being aggressive?

Assertive respects self & others; aggressive violates others’ rights

100

Name one unhealthy coping strategy that often escalates anger.

Yelling, drinking, avoiding, lashing out

200

Name a physical activity you can do to help release tension when angry.

going for a walk, stretching, jogging, etc.

200

What is an example of a “thinking trap” (cognitive distortion) often fueling anger?

All-or-nothing thinking, “should” statements, mind reading, overgeneralizing

200

What’s one thing a supportive person should avoid doing when you’re angry?

Minimizing, dismissing, blaming, lecturing

200

Give an example of an “I” statement you could use when upset.

“I feel frustrated when… because… I need…”

200

What emotion is often hidden underneath anger?

Hurt, sadness, fear, shame

300

Which bodily area often tenses up first when we feel angry?

Shoulders, jaw, neck (or “upper body tension”)

300

How might you reframe: “They disrespected me on purpose” to reduce anger?

“I don’t know their intent; maybe they were stressed or unaware.”

300

True or False: Asking for help when upset is a sign of weakness.

False

300

What nonverbal cue can help de-escalate?

Soft tone, relaxed posture, open arms, nodding

300

Why is avoidance (ignoring issues) not effective over time?

Problems grow, resentment builds, issues resurface

400

What is one grounding technique you might use?

noticing 5 things you see, 5-4-3-2-1 grounding, naming senses, pressing feet to floor etc. 

400

Name a calming self-statement you might tell yourself when your anger bubbles.

“I can pause and choose,” “This will pass,” “I have other options.”

400

How can you express your anger or frustration to another without blaming them?

Use “I” statements, focus on feelings and needs

400

How can tone of voice affect how your message is received?

Harsh or loud tone may trigger defensiveness; calm tone invites dialogue

400

What’s one consequence of holding grudges long term?

Stress, relationship damage, ongoing anger, health effects

500

True or False: Taking a short break (time-out) from a situation can sometimes lower anger and give perspective.

True

500

What is the goal of cognitive restructuring in anger management?

To change unhelpful thinking patterns to reduce emotional reactivity 

500

What’s a boundary you might set to protect your emotional space?

“I need a 10-minute break before we talk,” “I won’t discuss this right now”

500

How can you express frustration while still being respectful?

State feelings, need, and request; avoid insults or blame

500

What’s one healthier action you can take instead of yelling or lashing out?

Pause & breathe, use an “I” statement, take a break, call a friend