Anger

Management
Skills

Does everybody experience

anger?

Everybody gets angry. That is okay. Youre

going to feel how you feel. BUT: how you act
is up to you. And that matters, because how
you act leads to consequences.

Objectives:

1.
2.
3.
4.

Identify your anger triggers

Know your anger cues
Know your anger style
Deal with your anger effectively

TRIGGERS

What bugs you?

Something that happens
that makes you angry
What triggers you does not
always trigger someone
else.

MAKE A LIST
If you know your
anger triggers, then
you can either:
1. Try to avoid them
2. Learn how to
deal with them.

ANGER CUES
Clenched fist

Racing &
pounding
heartbeat
Sweat

Your body
sends you
signals,
when
youre
getting
angry.

Loud voice

Red face

Upset
stomach

Complete the Checklist

What are your anger cues?

Whats your anger style?

When your anger is triggered, youre
going to react in some way. The way you
react is called your ANGER STYLE.

Dumping
Acting
Out

Burying

ACTING OUT
Easiest to recognize
Its when you strike out
at the person you are
mad at: physically or
verbally.
YOURE OUT OF
CONTROL!!!!

Consequences
You get in trouble
Problem is not solved

DUMPING

DISPLACED ANGER
Shifting your feelings to
someone you feel its safe
to be mad at.
Ex. Guy gets mad at his
boss, comes home &
yells at his wife, who yells
at the kids, who kick the
dog!!

Consequences
You hurt innocent people
Problem is not solved

BURYING
(ignoring)
When you hold your anger down inside
yourself because you think it isnt nice to
have those feelings.
Denying your angry isnt dealing with it.
It can come out in other ways:
headaches, stomachaches, anxious,
depressed
One day you might explode!!

Consequences
You hurt yourself
You may hurt others when you
EXPLODE
Problem is not solved

DEALING WITH
ANGER
When you find yourself angry,
REMEMBER the only behavior
you can manage is YOUR own!!!
So, pay attention to your anger
cues.
And, if you feel like youre going
to lose it

Get a grip!!!
1. Cool off, stay calm.
Walk away
Count to 10
Take deep breaths
Use calming self-talk: I can handle this.
Chill. Its not as bad as it seems.
Imagine you are in a peaceful place.

 2. Give yourself some time to sort things out.

Write the problem down on paper.
Think it through. Ask yourself: what really
happened? How was I triggered? What were
my cues.
Talk it over with a friend or adult you trust.

 3. Turn your angry energy into a change for

the better.
Tell the person making you angry how you feel.
Channel your angry energy into a physical
activity.
Try to solve the problem.
Try to accept situations you cant change.

EVERYBODY GETS
ANGRY
Thats just how it is.
The difference comes in what you do
about it.

SO:

GET A GRIP!!!