Anger Avengers Trigger Worksheet

Name: ____________________________ Date: ________________

Instructions

Think about times when you have felt angry. Complete each section as fully as you can. There are no right or wrong answers—be honest with yourself.

Part 1: What Is an Anger Trigger?

In your own words, explain what an anger trigger is.

Part 2: My Top 3 Triggers

For each situation below, describe what happened, how it made you feel, and any physical signs you noticed.

1. Situation 1: _______________________________________________
   
   
   
   
   
   
   
   How it made me feel (emotional reaction):
   
   
   
   
   
   
   
   Physical signs I noticed (body signals):
   
   
   
   
   
   
   

2. Situation 2: _______________________________________________
   
   
   
   
   
   
   
   How it made me feel (emotional reaction):
   
   
   
   
   
   
   
   Physical signs I noticed (body signals):
   
   
   
   
   
   
   

3. Situation 3: _______________________________________________
   
   
   
   
   
   
   
   How it made me feel (emotional reaction):
   
   
   
   
   
   
   
   Physical signs I noticed (body signals):
   
   
   
   
   
   
   

Part 3: Reflection on a Recent Trigger

Think of a recent time you felt angry.

What happened?

What early warning signs did you notice (feelings or body signals)?

Could noticing these signs in the future help you choose a different response? Explain.

Part 4: Looking Ahead

Why is it helpful to know your triggers when managing anger?

Anger Avengers Coping Strategy Cards

Use these cards during the “Healthy Coping Strategies” activity. Shuffle and distribute them facedown. In groups, pick one card, read the prompt aloud, and discuss:

1. When might you use this strategy?
2. How could it help you feel less angry?

Cards

1. Deep Breathing
   When you feel tense, close your eyes and breathe in slowly for 4 counts, hold for 2, then exhale for 6. Repeat until calmer.
   
   
   
2. Counting to Ten
   Pause and count slowly from 1 to 10 before responding. Notice how the pause gives you space to think.
   
   
   
3. Walk Away
   If a situation is heating up, take a step back or leave the area for a minute to cool down.
   
   
   
4. Positive Self-Talk
   Quietly repeat a calming phrase like “I am in control” or “I’ve got this” to shift your mindset.
   
   
   
5. Grounding Exercise
   Identify 5 things you see, 4 things you can touch, 3 sounds you hear, 2 things you smell, and 1 thing you taste.
   
   
   
6. Physical Release
   Gently squeeze and release your fists or use a stress ball to let out tension instead of acting on anger.
   
   
   
7. Expressive Writing/Drawing
   Write or draw how you’re feeling in your journal for a few minutes to get your emotions out.
   
   
   
8. Talking It Out
   Choose a friend, family member, or teacher and share what’s bothering you to help process your feelings.

After discussing, volunteers can share examples of when they might try each strategy in real life.

Anger Avengers Role-Play Scenario Cards

Use these cards during the “Role-Play Practice” activity. Shuffle and distribute them so each group of three has one scenario. In each group, assign roles:

1. Person experiencing anger
2. Friend/helper using a coping strategy
3. Observer

Act out the scene, practice a healthy coping strategy, and have the observer give supportive feedback. After one round, rotate roles (and pick a new card) so everyone practices each role.

Scenario Cards

1. Rumor at School
   A classmate spreads a false rumor about you in the hallway and several kids start whispering and laughing.

2. Group Project Frustration
   Your partner on a big project ignores your ideas and won’t help with any of the work, leaving you to do it all.

3. Cut in Line
   At lunch, someone you don’t know cuts in front of you even though you were waiting patiently.

4. Playground Accident
   During recess, a peer bumps into you on purpose and knocks over your carefully built block tower.

5. Last-Minute Plan Change
   A friend cancels your after-school plans at the last minute to hang out with someone else, leaving you alone.

6. Public Criticism
   A teacher calls out your homework in front of the class, saying it’s sloppy even though you worked hard.

After each role-play, discuss:

• Which coping strategy did you try?
• How did it help you stay calm?
• What else could you do next time?

Anger Avengers Reflection Journal

Name: ____________________________ Date: ________________

1. Describe a Recent Anger Moment

Think about a time in the past few days when you felt angry. Describe:

• What happened?
• Who was involved?
• Where did it take place?

2. My Coping Strategy in Action

Which coping strategy did you try in that moment? Why did you choose it? How did it help (or not)?

3. Alternative Responses

Looking back, what else could you have done to handle your anger differently? Be specific.

4. Letter to My Future Self

Write a short letter to yourself offering advice on managing anger. Imagine you’re giving guidance to a friend.

5. Action Plan & Goal Setting

Over the next week, which two strategies will you practice? How and when will you use them? What will success look like?

Remember: Reflection helps you grow. Keep this journal updated each time you practice your Anger Avengers skills!

One Word Check-In

Name: ____________________________ Date: ________________

Instructions (5 minutes)

1. Explain that before we dive into today’s session, we’ll pause to notice how we’re feeling.
2. Think of one word that best describes how you feel right now.
3. Teacher models by sharing their own one-word check-in first.
4. Go around the circle—each student says their word aloud.
5. Record words on the whiteboard (optional) and emphasize respectful listening (no judging or explaining needed).

My One-Word Check-In

My one word: ________________________________

Emoji Exit Ticket

Instructions (5 minutes)

1. Review the row of emojis below and choose the one that shows how confident you feel about using a healthy coping strategy the next time you feel angry.
2. Circle or point to your emoji.
3. Answer the questions below.

😃 Very confident   | 🙂 Somewhat confident | 😐 Neutral | 😟 A bit uncertain | 😞 Not confident

1. Which emoji did you choose?
My emoji: ___________________

2. Why did you choose this emoji?

3. What is one thing you’d like more practice or support with when managing anger?

Thank you for sharing! Your feedback helps us plan future sessions and support you better.