Anger Trigger Identification Worksheet

In this exercise, you will reflect on situations that commonly make you feel angry. Be as specific as possible in your answers.

1. List Three Anger Triggers

Describe three real-life situations when you usually feel anger. For each, include where it happened, who was involved, and what occurred.

Trigger 1:

Trigger 2:

Trigger 3:

2. Thoughts & Feelings

Choose one of the triggers above and describe:

• What thoughts go through your mind as you begin to feel angry?
• What emotions do you notice (e.g., frustration, resentment)?

3. Physical Reactions

When you experience this trigger, what physical signs do you notice in your body? (e.g., clenched fists, faster heartbeat, tense muscles)

4. Typical Response

How do you usually react when this trigger occurs? (Describe any actions, words, or behaviors.)

5. Coping Strategy Plan

Identify one new coping strategy you would like to practice the next time you face this trigger. Explain how you will use it.

6. Intensity Rating

On a scale from 1 (very mild) to 10 (extreme), how intense is your anger in this situation?
Rating: ____ / 10

7. Personal Goal

Write one goal related to managing this anger trigger in the coming week. Be specific about what you will do.

Thank you for completing this worksheet. We will discuss your reflections and practice coping techniques together in the next activity.

Coping Strategies Card Game

Objective

Participants will learn to apply coping strategies in realistic scenarios, practice them through role-play, and give peer feedback to reinforce skill use.

Materials

• Deck of Coping Strategy Cards (see below)
• Timer or Stopwatch
• Seating for small groups of 3–4 participants
• Anger Trigger Identification Worksheet (optional reference)

Setup (2 minutes)

• Shuffle the Coping Strategy Cards and place them face-down in the center.
• Divide participants into small groups of 3–4 people.
• Ensure each group has enough space to role-play comfortably.

Game Play (10 minutes)

1. Draw & Read (2 minutes)

   • Each participant draws one card and reads the coping strategy aloud.
   • If a participant draws a card they’ve already practiced, they may shuffle it back and draw again.

2. Group Discussion (3 minutes)

   • In your small group, take turns answering:
     • When might you use this strategy in a real situation?
     • What obstacles could make it hard to use?

3. Role-Play Practice (5 minutes)

   • Each person volunteers to role-play a trigger scenario from their Anger Trigger Identification Worksheet using the strategy on their card.
   • Group members take turns acting as the “trigger” and as observers.
   • Rotate roles so everyone practices at least once.

Debrief & Feedback (3 minutes)

• Reconvene as a whole group and discuss:
  • Which strategies felt most helpful and why?
  • How might you adapt these techniques in different settings?

Coping Strategy Cards (Examples)

• Deep Breathing: Inhale slowly for 4 seconds, hold for 2 seconds, exhale for 6 seconds. Repeat three times.
• Counting to Ten: Pause and count silently to ten before responding.
• Progressive Muscle Relaxation: Tense each muscle group for 5 seconds, then release, moving from feet to head.
• Visualization: Close your eyes and imagine a peaceful scene or happy memory for 30 seconds.
• Positive Self-Talk: Repeat affirming phrases like “I can handle this” or “I am in control.”
• Physical Movement: Stand up to stretch or take a brief one-minute walk.
• Grounding Technique: Identify 5 things you see, 4 things you can touch, and 3 things you hear.
• Journaling: Write 2–3 quick sentences about what you’re feeling and why.
• Mindful Observation: Focus on one object in the room and describe its color, shape, and texture in detail.
• Take a Break: Step away from the situation for a one-minute pause to regroup.

Note: Continue drawing new cards or reshuffling the deck if time allows so each participant can try multiple strategies.