Anger

Management
Skills

Does everybody experience

anger?

Everybody gets angry. That is okay. Youre

going to feel how you feel. BUT: how you act
is up to you. And that matters, because how
you act leads to consequences.

Objectives:

1.
2.
3.
4.

Identify your anger triggers

Know your anger cues
Know your anger style
Deal with your anger effectively

TRIGGERS

What bugs you?

Something that happens
that makes you angry
What triggers you does not
always trigger someone
else.

1. You have the highest average

on social studies tests, but when
report cards are handed out, the
teacher gives someone else a
higher grade than you because he
participates in class more than
you do.

a.
b.
c.

not at all angry

somewhat angry
very angry

2. Your brother bumps your

arm while you reach for
something at the dinner table,
and you knock over a pitcher.
The pitcher breaks and you
get blamed.
a. not at all angry
b. somewhat angry
c. very angry

3. Your best friend has a

secret that she tells to
two other friends but not
to you.
a.
b.
c.

not at all angry

somewhat angry
very angry

4. A classmate spills
juice on your homework
and the teacher says its
too sloppy to hand in.
a.
b.
c.

not at all angry

somewhat angry
very angry

5. One of your friends is

so bossy that she insists
on telling you who to
invite to your birthday
party.
a.
b.
c.

not at all angry

somewhat angry
very angry

6. A kid in the park

insults your best friend.

a. not at all angry

b. somewhat angry
c. very angry

7. Someone in your class

spreads a rumor about
you.
a.
b.
c.

not at all angry

somewhat angry
very angry

8. Your older sister

keeps interrupting you
when youre trying to
tell your mom
something.
a. not at all angry
b. somewhat angry
c. very angry

9. You tell a friend a

secret and then learn he
has told it to others.
a.
b.
c.

not at all angry

somewhat angry
very angry

10. You let your brother

borrow your new digital
watch, and the
next day he doesnt let
you use his video game.
a. not at all angry
b. somewhat angry
c. very angry

11. At the pizza place, you

have to wait ten minutes
before your order is taken
because the man behind the
counter has served two
people who came in after you.
a.
b.
c.

not at all angry

somewhat angry
very angry

12. Youre crossing the

street and a car honks
at you as if youve done
something wrong, but
you have the right of
way.
a.
b.
c.

not at all angry

somewhat angry
very angry

MAKE A LIST
If you know your
anger triggers, then
you can either:
1. Try to avoid them
2. Learn how to
deal with them.

ANGER CUES
Clenched fist

Racing &
pounding
heartbeat
Sweat

Your body
sends you
signals,
when
youre
getting
angry.

Loud voice

Red face

Upset
stomach

Complete the Checklist

What are your anger cues?

Whats your anger style?

When your anger is triggered, youre
going to react in some way. The way you
react is called your ANGER STYLE.

Dumping
Acting
Out

Burying

ACTING OUT
Easiest to recognize
Its when you strike out
at the person you are
mad at: physically or
verbally.
YOURE OUT OF
CONTROL!!!!

Consequences
You get in trouble
Problem is not solved

DUMPING

DISPLACED ANGER
Shifting your feelings to
someone you feel its safe
to be mad at.
Ex. Guy gets mad at his
boss, comes home &
yells at his wife, who yells
at the kids, who kick the
dog!!

Consequences
You hurt innocent people
Problem is not solved

BURYING
(ignoring)
When you hold your anger down inside
yourself because you think it isnt nice to
have those feelings.
Denying your angry isnt dealing with it.
It can come out in other ways:
headaches, stomachaches, anxious,
depressed
One day you might explode!!

Consequences
You hurt yourself
You may hurt others when you
EXPLODE
Problem is not solved

DEALING WITH
ANGER
When you find yourself angry,
REMEMBER the only behavior
you can manage is YOUR own!!!
So, pay attention to your anger
cues.
And, if you feel like youre going
to lose it

Get a grip!!!
1. Cool off, stay calm.
Walk away
Count to 10
Take deep breaths
Use calming self-talk: I can handle this.
Chill. Its not as bad as it seems.
Imagine you are in a peaceful place.

2. Give yourself some time to sort things out.

Write the problem down on paper.

Think it through. Ask yourself: what really happened? How

was I triggered? What were my cues.

Talk it over with a friend or adult you trust.

 3. Turn your angry energy into a change for

the better.
Tell the person making you angry how you feel.
Channel your angry energy into a physical
activity.
Try to solve the problem.
Try to accept situations you cant change.

EVERYBODY GETS
ANGRY
Thats just how it is.
The difference comes in what you do
about it.

SO:

GET A GRIP!!!