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?

Deep Breathing: Your Calm-Down Breath

When you feel anger starting to bubble up, your breath can be your secret superpower! Deep breathing helps your body and mind calm down. It's like pressing a reset button.

Why Deep Breathing Works

When we get angry, our bodies naturally get ready for "fight or flight." Our heart beats faster, we might feel tense, and our breathing gets shallow and quick. Deep breathing does the opposite: it tells your body to relax, slowing your heart rate and helping you think more clearly.

How to Do the "Calm-Down Breath"

Follow these simple steps whenever you need to find your calm:

1. Find a Comfy Spot: Sit or stand somewhere you feel relaxed. You can close your eyes if you want, or just look softly at something in front of you.

2. Hand on Belly: Place one hand gently on your stomach, just below your ribs. You'll feel it move as you breathe.

3. Breathe In Slowly: Take a slow, deep breath in through your nose. Imagine you're filling your stomach with air like a balloon. Count slowly to four as you breathe in. Feel your hand on your belly rise.

4. Hold It Gently: Hold your breath for a count of seven. Not too tight, just a gentle pause.

5. Breathe Out Slowly: Slowly let all the air out through your mouth, as if you're gently blowing through a straw. Make a soft "whoosh" sound. Count slowly to eight as you breathe out. Feel your hand on your belly go down.

6. Repeat: Do this cycle (In for 4, Hold for 7, Out for 8) about 3-5 times. Notice how your body starts to feel more relaxed and calm.

When to Use Your Calm-Down Breath

• When you feel a "trigger": The moment you notice something making you annoyed or angry.
• Before you react: Take a few breaths instead of immediately yelling or reacting without thinking.
• During stress: When you feel overwhelmed by school, friends, or family.
• Anytime: Practice it even when you're calm so it's easier to use when you need it most!

Reflection

How does your body feel before and after taking a few "Calm-Down Breaths"?