6

Anger
Manage-
ment
Part 1

Mindful
-ness
The Key Skills
in this unit
are:
The Wellbeing Indicators For The Anger Management Units Are:

To be able to practice coping techniques & recognise triggers in

order to protect mines & others’ Wellbeing regarding anger
management

To understand the techniques which can help me cope with any

anger management issues I might have.

To feel I am better at dealing with conflict which will help me

develop better relationships.

To gain awareness of my own responses to anger & have identified

some of the triggers
In This Unit You Will Learn

What Anger is
Examine how you react when Angry
Identify your “triggers”
Explore your thinking and reframe
What is Anger?
Anger is "an emotional
state that ranges from Page 6
mild irritation to intense 2.1
fury and rage."
Charles Spielberger,
PhD
How do we
experience
anger?
 ANGRY
Grouchy I feel… Page 6
2.2

Enraged

Irate
Annoyed

Irritated Spiteful

Mad Furious Frustrated

Why do we get
angry?
Here is an Example
 Had a bad nights sleep…got up
late and rushing to get to school
You are so lazy
and always
late for school
 He is always
shouting and
picking on me
meanwhile in school…..

Why is
everyone
ignoring
me, what
did I do?
Then, the trigger: someone starts
slagging you again!
Then you lose your temper
Why do we get angry?
Page 6
1. We feel threatened 2.2

2. Our needs are not satisfied

3. We are trying to hide other emotions

 Symptoms of Anger

What changes do you notice in

yourself before become angry?

Complete the checklist

 Physical Symptoms
TICK
BOX
Increased Heart Rate

Muscle Tension

Shallow / Faster Breathing

Clenched Jaw

Grinding Teeth

Headache

Stomach Ache

Shaking or Trembling

Dizziness

Want to pace about

Page 7
2.3 Other …………………………
 TICK
BOX Emotional Symptoms
Feel Like Crying
Want To Shout
Anxious
Sad
Guilty
Resentful
Lose Sense of Humour
Withdraw from Others
Page 7 Other …………………………
2.3
Your Anger

When do you get

angry?
When was the last time
you were angry?

Day/week:________
Time: ________
Place: ________

Page 8
2.4
 What was your mood
before you became
angry?

Mohamad
Ali Page 8
2.4
What occurred
right before you
became angry?

Page 8
2.4
 Understanding Triggers

Recognizing there has been a series of

events before the anger can reduce
the impact of the trigger.
 Understanding Triggers

And, knowing your triggers can help

you respond differently when they
occur the next time.
What are your triggers?

Page 8
2.4
 Thoughts Matter

Triggers are accompanied by thoughts

 Thoughts Matter

Thoughts are often automatic and you

may not even notice them.

Page 8
2.5
 The thoughts that
lead to anger usually
involve feeling
treated unfairly.

Page 8
2.5
 Reframing...

Can help avoid anger

Part of what makes us angry is how we
see or interpret situations.
 Sometimes we
misinterpret situations
as threatening when
in actuality they are
not.
Reframing is a technique often
used to avoid anger
 Angry thought

“Henry did that on purpose to make me

look bad.”
 Reframe to:

“Henry is trying his best, but he still has

room to grow.”
 Angry thought

Instead of “Olivia is always late and

makes me wait!”
 Reframe to:

“Olivia has trouble being on time, from

now on, I’ll just meet her at class.”
 Reframing

Page 8
2.6

Write down a thought that usually

leads to you becoming angry
 Reframing

Page 8
2.6

Now think for a minute and reframe

to a new thought so it will not lead
to anger
Reframing
Brainstorm Some examples of reframing from the class
for 5 min
Start timer

Page 8
2.6
 Next time
Page 8
2.6

Do you think you could catch you

thoughts and reframe next time?
 In This Unit You Learned

What Anger is
Examine how you react when Angry
Identify your “triggers”
Explore your thinking and reframe
Click for Unit Quiz on Kahoot or on
page 9