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Anger Armor

Lesson Plan

Anger Armor Lesson Plan

Students will identify anger triggers and learn three cooling strategies, creating a personalized “Anger Armor” plan to manage frustration and express emotions healthily.

This lesson builds self-awareness and self-regulation skills, helping students reduce outbursts, improve focus, and communicate feelings constructively.

Audience

4th Grade Students

Time

30 minutes

Approach

Hands-on creation of personal coping tools.

Materials

Prep

Teacher Preparation

5 minutes

Step 1

Introduction

5 minutes

  • Welcome the student and explain that today they’ll build their own “Anger Armor” to handle frustration.
  • Show the Emotion Wheel Chart and briefly discuss how many emotions, including anger, look and feel.
  • Emphasize that anger is normal but we need safe ways to manage it.

Step 2

Identify Anger Triggers

5 minutes

  • Ask the student to share recent moments when they felt angry or frustrated.
  • Use the Emotion Wheel Chart to help label their feelings and recognize physical signs (e.g., tight chest, clenched fists).
  • List 2–3 common personal triggers on paper.

Step 3

Teach Cooling Strategies

10 minutes

  • Introduce three strategies: deep breathing, counting, and taking a break.
  • Guide the student through a deep-breathing exercise using the Deep Breathing Exercise Handout.
  • Demonstrate counting slowly to five and practicing muscle relaxation (tighten/relax fists).
  • Explain how to use the Calm Down Corner with a timer when emotions feel too big.

Step 4

Create Your Anger Armor

8 minutes

  • Give the student the Anger Armor Worksheet.
  • Ask them to draw a piece of armor for each strategy (e.g., Breathing Helmet, Counting Gauntlets).
  • Label each piece with the strategy name and a brief reminder (e.g., “Breathe 5 Deep Breaths”).
  • Encourage creativity with colors and symbols that feel empowering.

Step 5

Reflection and Wrap-Up

2 minutes

  • Review the completed Anger Armor and ask the student to explain how they’ll use each piece.
  • Reinforce that practice helps the armor become stronger in real situations.
  • Praise effort and remind them they can visit the Calm Down Corner any time they need to cool off.
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Slide Deck

Anger Armor: Managing Frustration & Anger

A 30-minute individual lesson to recognize, manage, and cool down feelings of frustration and build healthy self-control.

Welcome the student warmly. Explain: “Today we’re going to build our very own Anger Armor to help us stay cool when we feel frustrated or angry.” Briefly orient them to the lesson flow.

Why Anger Matters

• Anger is a normal emotion.
• It helps us notice when something feels unfair or upsetting.
• We need safe tools to handle it before it grows too big.

Show the Emotion Wheel Chart. Ask: “What colors or faces do you see for anger?” Emphasize that anger is a natural feeling, and it’s okay to feel it.

Spot Your Triggers

Think about times you’ve felt angry:
• What happened?
• How did your body feel?
• Let’s list 2–3 common triggers.

Invite the student to share 1–2 moments they recently felt angry. Refer back to the Emotion Wheel Chart to label their feelings and notice body signals (e.g., tight chest).

Your Cooling Strategies

  1. Deep Breathing
  2. Counting Slowly to 5
  3. Taking a Break in the Calm Down Corner

Introduce each strategy and lead the student through a quick practice:

  • Deep breathing: follow the Deep Breathing Exercise Handout.
  • Counting to five: count out loud together slowly.
  • Taking a break: explain the Calm Down Corner and timer.

Build Your Anger Armor

• Draw three pieces of armor, one per strategy.
• Label each with its name and a short reminder.
• Use colors and symbols that make you feel powerful.

Hand the student the Anger Armor Worksheet. Guide them to:

  • Draw one armor piece for each strategy.
  • Label it with the strategy name and a reminder (e.g., “Breathe 5 deep breaths”).
  • Decorate with colors and symbols that feel strong.

Armor Check & Next Steps

• Explain how you’ll use each piece of Anger Armor.
• Practice makes your armor stronger.
• Remember: you can always use your tools when you need them!

Review each armor piece. Ask: “How will you use this when you feel angry?” Reinforce that practicing these tools makes the armor stronger. Praise effort and remind them they can visit the Calm Down Corner anytime.

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Worksheet

Anger Armor Worksheet

1. My Anger Triggers

Think of times when you’ve felt angry or frustrated. List at least three situations below where your anger started to grow.

  1. ________________________________________________________





  2. ________________________________________________________





  3. ________________________________________________________





2. Physical Signs of Anger

What does anger feel like in your body? Describe any thoughts, feelings, or sensations you notice when you start to get upset.

________________________________________________________





3. Draw Your Breathing Helmet

Your Breathing Helmet reminds you to take deep breaths when you feel angry. Draw and decorate a helmet design below.

(Remember: Breathe in slowly through your nose, count to 3, and breathe out through your mouth! See the Deep Breathing Exercise Handout if you need a refresher.)













4. Draw Your Counting Gauntlets

Your Counting Gauntlets help you slow down by counting slowly to five. Draw and decorate a pair of gauntlets below.

(Tip: Count each finger as you breathe to help you calm down.)













5. Draw Your Calm-Down Shield

Your Calm-Down Shield reminds you to take a break in the Calm Down Corner when anger feels too big. Draw and decorate a shield below.

(You can use the shield anytime you need space to cool off.)













6. Using My Anger Armor

How will you use each piece of your Anger Armor the next time you feel angry? Write a sentence or two for each strategy.

Breathing Helmet:
________________________________________________________



Counting Gauntlets:
________________________________________________________



Calm-Down Shield:
________________________________________________________


Great job creating your Anger Armor! Keep this worksheet somewhere you can see it, and practice using your tools every day.

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Reading

Deep Breathing Exercise Handout

Why Deep Breathing Helps

Deep breathing is a simple way to calm your body and mind when you feel upset or stressed. When you take slow, deep breaths:

  • Your heart rate slows down.
  • Your muscles relax.
  • Your brain can think more clearly.

Practicing deep breathing builds your “Anger Armor” by giving you a quick, safe tool to cool down.

How to Do Deep Breathing

Follow these steps each time you need to calm down:

  1. Find a Comfortable Position
    Sit up tall or stand with feet flat on the floor. Rest one hand on your belly and one hand on your chest.
  2. Breathe In Slowly (Count to 3)
    Inhale through your nose for a slow count of three. Feel your belly push your hand outward. Your chest should stay nearly still.
  3. Hold for a Moment
    Pause for one count. Notice how your body feels when your lungs are full.
  4. Exhale Slowly (Count to 3)
    Breathe out through your mouth for a slow count of three. Feel your belly flatten as you release the air.
  5. Repeat
    Practice this cycle 5 times. You can close your eyes and focus on the rise and fall of your belly.

(Tip: Imagine you’re blowing bubbles or softly blowing out a candle as you exhale.)

Practice Reflection

Use the space below to notice how this exercise affects you:

Before deep breathing, I feel:





After deep breathing, I feel:





Keep this handout with your Anger Armor tools. Practice deep breathing every day—especially when you sense frustration building. Over time, your breathing will become a strong shield against big emotions!

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Cool Down

Armor Reflection

Take a moment to think about your new Anger Armor and how you’ll use it in real life. Answer the questions below:

  1. Which piece of your Anger Armor do you feel will help you the most next time you feel angry? Why?






  1. When might you use your Breathing Helmet today? Describe a situation.






  1. How can your Counting Gauntlets or Calm-Down Shield (using the Calm Down Corner) help you stay in control?






  1. My goal for practicing my Anger Armor this week is:






Great job reflecting! Remember to review your Anger Armor Worksheet and practice your tools every day to keep your armor strong.

lenny
lenny