Anger Triggers Worksheet

Use this worksheet to explore what makes you feel angry. Be as honest and detailed as you can.

Part 1: Situations that Make Me Angry

For each Situation below, describe what happens, rate your anger (1 = calm to 10 = very angry), and note any physical or emotional signs you notice in your body.

1. Situation:

How angry did you feel? (1–10): ________

What did you notice in your body or emotions?

1. Situation:

How angry did you feel? (1–10): ________

What did you notice in your body or emotions?

1. Situation:

How angry did you feel? (1–10): ________

What did you notice in your body or emotions?

Part 2: People or Places That Trigger Me

List at least three people or places that often trigger your anger.

Part 3: Thoughts and Feelings

What thoughts or self-talk run through your mind when you feel angry?

Reflection

Which trigger surprised you the most, and why do you think it affects you so strongly?

Session 1 Discussion Guide

Use this guide to lead a one-on-one conversation after the student completes the Anger Triggers Worksheet and marks their feelings on the Feelings Thermometer Chart. Encourage honesty, validate feelings, and keep the tone supportive.

1. Warm-Up and Check-In (5 minutes)

• Begin with a calm greeting and thank the student for taking the time to complete the worksheets.
• Ask:
  • “How was it for you to think back on those angry situations?”
  • “What stood out most as you filled in your triggers and body sensations?”
• Follow-up if needed:
  • “Was there anything surprising or new you learned about yourself today?”

2. Exploring Part 1: Situations that Make Me Angry (10 minutes)

1. Invite the student to choose one situation from Part 1 that felt most significant.
   • “Tell me more about that situation. What happened, and why do you think it upset you?”
2. Ask about intensity:
   • “You rated that anger at [rating]. How did your body feel at that level?”
   • “Where do you notice that feeling—chest, throat, stomach?”
3. Validate their experience:
   • “It makes sense you’d feel that way when …” or “Many people notice that exact sensation.”

Follow-Up Prompts:

• “If that emotion had a color or a sound, what would it be?”
• “Did you notice any thoughts racing through your mind in that moment?”

3. Connecting to the Feelings Thermometer (5 minutes)

• Have the student point to where each situation might fall on the Feelings Thermometer Chart.
• Discuss:
  • “What patterns do you see? Which triggers push you close to a 9 or 10?”
  • “Is there a common theme—like feeling disrespected or left out—that shows up at higher levels?”

Teacher Note: This helps the student learn to quickly recognize rising anger before it peaks.

4. Diving into Thoughts and Self-Talk (5 minutes)

• Refer to Part 3 of the worksheet.
• Ask:
  • “What thoughts ran through your head when you felt angry?”
  • “How do those thoughts make you feel? Do they calm you or stir you up more?”
• Encourage a link between thought and feeling.

Follow-Up Prompts:

• “If you could talk back to that thought, what would you say?”
• “Is that thought 100% true, or could there be another way to look at it?”

5. Reflection and Wrap-Up (5 minutes)

• Summarize key takeaways:
  • The biggest triggers identified.
  • How body sensations signal rising anger.
  • The role of thoughts in fueling emotions.
• Ask:
  • “What is one thing you’ll remember from today that could help you next time you feel mad?”
  • “How do you feel about practicing our first coping skill—deep breathing—in the next session?”
• Close by affirming their effort and reminding them that mastering anger takes time and practice.

Teacher Guidelines:

• Use open-ended questions and allow pauses for thinking.
• Avoid judgmental responses—focus on understanding and empathy.
• Keep confidentiality and encourage the student to practice self-check-ins between sessions.
• Be prepared with the next session’s materials: deep breathing exercise and follow-up worksheets.

Feelings Thermometer Chart

Use this chart like a thermometer to rate how intense your anger feels—from calm to very angry.

Rate Your Current Feeling

Circle the number that best matches how you feel right now on this scale:

1 2 3 4 5 6 7 8 9 10

Connect to a Situation

Think of one situation from your Anger Triggers Worksheet.

Situation: _________________________________

Level on the chart: ______

Quick Reflection

Why did you choose that level for this situation?