Anger Triggers Identification Worksheet

Name: ____________________________ Date: ____________________

Instructions

Think about situations, events, or interactions that tend to make you feel angry. Follow the prompts below and write in the spaces provided.

1. Personal Anger Triggers

List five triggers (people, situations, events) that often make you feel angry. For each trigger:

Trigger 1:






Why this triggers anger:

Trigger 2:






Why this triggers anger:

Trigger 3:






Why this triggers anger:

Trigger 4:






Why this triggers anger:

Trigger 5:






Why this triggers anger:

2. Recent Anger Experience

Recall a time in the last two weeks when you felt very angry.

Describe what happened:

a. What physical signs did you notice in your body? (e.g., tense muscles, fast heartbeat)

b. What thoughts or self-talk were going through your mind?

c. On a scale of 1–5, how intense was your anger? __ Why did you choose that number?

3. Early Warning Signs

List three emotional, physical, or behavioral warning signs that tell you anger is building up:

1. _______________________________________
   
   
   
   
   
   
2. _______________________________________
   
   
   
   
   
   
3. _______________________________________
   
   
   
   
   
   

4. Reflection

How might recognizing your personal triggers and early warning signs help you manage anger more effectively in the future?

Coping Strategies Strategy Cards

Instructions:

• Print and cut along the lines to create individual strategy cards.
• At each station, pick a card, read the steps, practice the strategy, and then write your quick reflection in the space provided.

1. Deep Breathing

What it is: Slow, intentional breaths that help lower your heart rate.

How to do it:

1. Sit comfortably with feet flat on the floor.
2. Inhale through your nose for 4 seconds.
3. Hold for 2 seconds.
4. Exhale slowly through your mouth for 6 seconds.
5. Repeat 5 times.

Reflection:
How do you feel on a scale of 1–5 now? Why did you choose that number? __

2. Counting Down

What it is: Using numbers to shift focus away from anger.

How to do it:

1. Close your eyes and take one deep breath.
2. Slowly count down from 20 to 1 in your head.
3. If you lose track, start again at 20.

Reflection:
Did counting help calm your mind? Explain. __

3. Positive Self-Talk

What it is: Replacing negative thoughts with encouraging statements.

How to do it:

1. Identify negative thoughts (e.g., “This is unfair.”)
2. Turn them into positive statements (e.g., “I can handle this.”)
3. Repeat your positive phrase slowly 3 times.

Reflection:
What phrase did you choose and how did it affect you? __

4. Progressive Muscle Relaxation

What it is: Tensing and relaxing muscle groups to release tension.

How to do it:

1. Clench your fists tightly for 5 seconds.
2. Release and notice the difference.
3. Move up: tense biceps, shoulders, then neck.
4. Hold each for 5 seconds, then release.

Reflection:
Which muscle group felt most tense? __

5. Visualization

What it is: Imagining a peaceful scene to reduce stress.

How to do it:

1. Close your eyes and take two deep breaths.
2. Picture a calm place (beach, forest, etc.).
3. Engage senses: hear, see, feel.
4. Spend 1–2 minutes in this mental place.

Reflection:
What did you imagine and how did it help? __

6. Grounding 5-4-3-2-1

What it is: Using your senses to stay present and calm.

How to do it:

• Name 5 things you can see.
  
• Name 4 things you can touch.
  
• Name 3 things you can hear.
  
• Name 2 things you can smell.
  
• Name 1 thing you can taste.

Reflection:
Which sense was easiest? Which was hardest? __

7. Physical Movement

What it is: Quick exercises to release built-up energy.

How to do it:

1. Stand up and march in place for 30 seconds.
2. Do 10 jumping jacks or stretches.
3. Take one deep breath and return to your seat.

Reflection:
Which movement felt best? Why? __

8. Journaling

What it is: Writing down thoughts and feelings to process anger.

How to do it:

1. Write for 3–5 minutes about what made you angry.
2. Include your thoughts, physical sensations, and questions.
3. End with one positive takeaway or plan.

Reflection:
What insight did you gain by writing? __

Anger Role-Play Scenario Cards

Instructions:

• Print and cut along the lines to create individual scenario cards.
• In groups of three, assign roles: Trigger (the person or situation causing frustration), Coping Partner (the student practicing a coping strategy), and Observer (the student who watches and gives feedback).
• Read the scenario aloud, then act it out using a coping strategy from the Coping Strategies Strategy Cards.
• After each role-play, the Observer notes:
  • Which coping strategy was used?
  • How effective was it? (1–5 scale)
  • One specific strength and one suggestion for improvement.

Scenario 1: Missing Homework

You realize you left your homework on the kitchen counter. Your teacher asks for it in front of the whole class. You feel your face heat up and your hands clench.

Roles:

• Trigger: The teacher calling you out.
• Coping Partner: You practice a calming strategy before responding.
• Observer: Watch tone, body language, and strategy use.

Scenario 2: Excluded from the Game

Your friends are playing basketball at recess and suddenly one of them says, “We have too many players, you can’t join.” You feel a rush of anger and hurt.

Roles:

• Trigger: Friend who excluded you.
• Coping Partner: You use a coping strategy and state how you feel.
• Observer: Note if you stayed calm and clear in your words.

Scenario 3: Sibling Trouble

Your younger sibling accidentally spills juice on your new notebook. You were about to use it for class. Now it’s ruined.

Roles:

• Trigger: Younger sibling who spilled the juice.
• Coping Partner: You step away and practice a strategy before speaking.
• Observer: Look for signs of calm communication.

Scenario 4: Rumor on Social Media

You see a post on social media that someone in your grade spread a false rumor about you. You want to confront them right away.

Roles:

• Trigger: The student who posted the rumor (off-screen/role-played by another student).
• Coping Partner: You choose a strategy to manage the urge to lash out and then address the situation.
• Observer: Check whether you kept your voice even and respectful.

Scenario 5: Group Project Conflict

In a science project, your partner did almost no work. Now it’s the day before it’s due, and you’re frustrated at having to finish it all.

Roles:

• Trigger: Partner who did not pull their weight.
• Coping Partner: You practice a strategy to calm down, then propose a solution.
• Observer: Notice if you listened and used “I” statements.

Scenario 6: Line Cutting

You’re waiting in line for lunch when another student steps in front of you. You feel a sharp burst of anger.

Roles:

• Trigger: The student who cut in line.
• Coping Partner: You take a moment to use a strategy and then address the cutting politely.
• Observer: Observe if you controlled your tone and stayed composed.

After All Scenarios:

• Groups rotate roles so each student practices being the Coping Partner at least once.
• Collect feedback forms from Observers to discuss highlights and areas to work on.
• Debrief as a class: Which strategies felt most natural? Where did you still struggle?

Personal Anger Action Plan Template

Name: ____________________________ Date: ____________________

1. My Top Personal Triggers

List three situations or events that most often make me angry:

1. ___________________________________________
   
   
   
   
   
   
2. ___________________________________________
   
   
   
   
   
   
3. ___________________________________________
   
   
   
   
   
   

2. My Early Warning Signs

List three physical, emotional, or behavioral signs that tell me my anger is rising:

1. ___________________________________________
   
   
   
   
   
   
2. ___________________________________________
   
   
   
   
   
   
3. ___________________________________________
   
   
   
   
   
   

3. My Go-To Coping Strategies

Choose three strategies I’ve practiced that help calm me down. For each, write how I will use it when I feel anger building:

Strategy A: _______________________
How I’ll use it: ___________________________

Strategy B: _______________________
How I’ll use it: ___________________________

Strategy C: _______________________
How I’ll use it: ___________________________

4. My Action Steps When Anger Rises

Write a step-by-step plan to follow in order when you notice your warning signs:

1. _____________________________________________________________
   
   
   
   
   
   
2. _____________________________________________________________
   
   
   
   
   
   
3. _____________________________________________________________
   
   
   
   
   
   

5. Support & Reminders

Who can I reach out to if I need help? (e.g., teacher, counselor, friend)

Name: ____________________________

Positive reminder or mantra I’ll repeat to myself: ___________________________

Commitment: I agree to follow my Personal Anger Action Plan and practice my coping strategies regularly.

Signature: ____________________________

Emotion Thermometer Poster

Use this poster to name, rate, and track your feelings. Point to the level that matches how you’re feeling right now.

Green Zone (Levels 1–3)

You feel calm, relaxed, and in control.

• Level 1 – Completely calm (e.g., sitting quietly, peaceful breathing)
• Level 2 – Slightly alert but still comfortable (e.g., focused, content)
• Level 3 – Mild tension or anticipation (e.g., ready for a challenge)

Yellow Zone (Levels 4–6)

You’re beginning to feel upset or stressed.

• Level 4 – Noticeable frustration (e.g., frowning, sighing)
• Level 5 – Moderate irritation (e.g., clenched jaw, racing thoughts)
• Level 6 – Growing annoyance (e.g., tight muscles, snappy responses)

Orange Zone (Levels 7–8)

Anger is building; you might feel out of balance.

• Level 7 – Strong anger (e.g., raised voice, pounding heart)
• Level 8 – Very angry (e.g., trembling, ready to lash out)

Red Zone (Levels 9–10)

You’re at or near a meltdown; take action now.

• Level 9 – Near losing control (e.g., yelling, shaking)
• Level 10 – Explosive anger (e.g., aggressive behavior, may harm self or others)

How to Use the Thermometer

1. Notice Your Body: Check for physical signs (tight chest, clenched fists, breath pace).
2. Name Your Feeling: Use one word (e.g., “frustrated,” “furious”).
3. Rate the Level: Point to the number (1–10) that fits.
4. Choose a Strategy: If you’re in Yellow, Orange, or Red, select a coping tool from the Coping Strategies Strategy Cards.

Keep this poster visible during our session to help you self-monitor and pick the right strategy for your current feeling level.