Understanding Anger
This is the natural emotion that anger usually protects or hides, such as sadness or fear.
vulnerable emotion
A trigger that comes from within, such as hunger, stress, or fatigue.
Counting from 1 to 10 is an example of this type of strategy.
pause or delay technique
“I feel ___ when ___ because ___.” This is an example of what type of statement?
I-statement
Someone cuts you off in traffic. Name one healthy coping response.
taking a deep breath / reminding yourself you’re safe / letting it go
This physical reaction is a common early warning sign of anger: tightened muscles, clenched fists, or increased heart rate.
bodily tension
When someone interrupts you repeatedly, this type of trigger is activated.
situational or external trigger
Slow breathing activates this body system that calms you down.
parasympathetic nervous system
Listening without interrupting or thinking about your response is called this.
active listening
Your partner criticizes you unexpectedly. What is one grounding technique you could use before responding?
What is box breathing / 5-4-3-2-1 / feet-on-the-floor grounding?
This part of the brain triggers the fight-or-flight reaction.
amygdala
A thought like “They’re doing this on purpose!” is an example of this kind of cognitive trigger.
hot thought
Changing “This is the worst!” to “This is tough, but I can handle it” is an example of this strategy.
cognitive reframing
This boundary style is firm yet respectful, without aggression or avoidance.
assertive communication
You feel overwhelmed at work. What’s one assertive statement you could use?
“I need a moment to gather my thoughts before continuing”
These three common “anger styles” include exploding, withdrawing, and communicating assertively.
aggression, passive anger, and assertiveness
A long day + being stuck in traffic + running late = this building-up effect that can make anger hit harder.
cumulative stress
Taking a short walk, drinking water, or stretching are examples of this.
physical coping strategies
Tone, facial expressions, and body posture are part of this communication category.
nonverbal communication
You notice your anger rising rapidly. What is one way to exit the situation safely?
taking a time-out
This is the term for anger that builds when a person ignores small frustrations until they boil over.
suppressed anger
Identifying your triggers in advance is known as creating this kind of plan.
anger-prevention plan
Naming what you’re feeling and why you’re feeling it is known as this.
emotional labeling or affect labeling
Repeating back what someone said to confirm you understood is called this.
reflective listening
You handled a difficult situation calmly. This practice—acknowledging what you did well—helps reinforce positive behavior.
self-reinforcement or self-praise