Understanding Anger
What is anger?
A normal human emotion that signals something feels wrong or unfair.
What is a “trigger”?
A situation, thought, or memory that sparks anger.
Name one relaxation technique to calm anger.
Deep breathing, grounding, progressive muscle relaxation, etc.
What’s the difference between assertive and aggressive communication?
Assertive = respectful and direct; aggressive = hostile or hurtful.
What’s one negative consequence of unmanaged anger?
Damaged relationships, stress, job issues, etc.
True or False: Anger is always a bad emotion.
False — anger itself isn’t bad; it’s how we express it that matters.
Name one common anger trigger.
Feeling disrespected, ignored, criticized, etc.
What skill involves walking away before reacting?
Taking a time-out.
What does “I-statement” communication look like?
“I feel ___ when ___ because ___.”
What can happen physically when you hold onto anger?
Headaches, high blood pressure, tension, etc.
Name one physical sign that you’re becoming angry.
Raised voice, clenched fists, muscle tension, rapid heartbeat, etc.
True or False: Everyone shares the same triggers.
False — triggers are unique to each person.
Name one DBT distress tolerance skill you can use when angry.
“STOP,” self-soothe, distract with ACCEPTS, TIP skills, etc.
True or False: Yelling helps others understand your feelings better.
False — it usually makes communication worse.
True or False: Ignoring anger makes it go away.
False — it often builds up or comes out later.
What emotion often hides underneath anger?
Hurt, fear, sadness, guilt, or shame.
What can you do when you notice a trigger?
Pause, breathe, step back, use coping skills, or self-talk.
What does counting to 10 before responding help with?
It gives time to think before reacting impulsively.
Give one example of a respectful way to express anger.
“I feel frustrated when my ideas aren’t heard.”
What’s one positive outcome of managing anger well?
Improved health, relationships, and self-esteem.
What’s one benefit of expressing anger in a healthy way?
Improves communication, sets boundaries, reduces resentment, etc.
Give an example of how unmet needs can trigger anger.
Example: Feeling unappreciated → anger when not thanked.
What’s one long-term coping strategy to reduce anger overall?
Exercise, therapy, journaling, mindfulness, healthy communication.
What DBT interpersonal skill can help with expressing anger effectively?
DEAR MAN or GIVE.
Reflect: How has anger shown up in your life recently, and what could you do differently?
Open-ended — for group reflection.