Anger Management
The Anger Iceberg
Icebergs are giant floating pieces of ice found in the coldest parts of the ocean. What you can see from above is just a tiny part. Most of the Iceberg is hidden under the surface. Sometimes when we are angry, there are other emotions under the surface.
Hurt
Frustrated
Embarrassed
Rejected
Worried or Nervous
Overwhelmed
Guilt
Disrespected
Feeling Angry?
Walk away and Cool Down
Take Steady Breaths & Focus on exhaling slowly (out your mouth)
Count to 20 or more until I feel calmer
Take a Break & Use a calming tool like a stress ball
Push Against the Wall or Floor & then relax
Exercise or Play a Sport
Do Yoga or Stretch
Squeeze then release my muscles
Use I-Statements & say how I feel, what I need, and how I want to be treated
Scribble on paper or write about what's bugging me
8 Ways Kids Can Calm Down Anywhere:
Count to 10 - A great way to help kids learn how to stop and think before reacting to their anger.
Take a Deep Breath - Deep breathing is a great relaxation technique and can calm the body quickly.
Blow Into Your Hands - Blowing directly into your hands instead of the air, you receive feedback and can feel the strength of your breaths.
Place Hands in Pockets - provides kids with deep pressure and physical restraint; another alternative is sitting on hands or clasping them tightly
Acknowledge Antecedents to Anger - It's important that kids begin to notice and realize what happens to their bodies when they become angry. What does their face feel like? Is there tension in the body?
Make a Fist, Then Relax The Hand - Squeezing hands into fists then releasing is a great way to remove tension built up in the body.
Do a Body Scan - Start at the head, working down the body, notice areas of tension and relax those muscles.
Ask for a Hug - Provides close connection that many people crave and need.
SkillstoTeachatHome.pdfSelf-Talk for Decreasing Anger
I don't need to prove myself in this situation. I can stay calm.
I am in control of myself
Nothing says I have to be strong all the time. It's okay to feel unsure or confused.
It's impossible to control other people and situations. The only thing I can control is myself and how I express my feelings.
If people criticize me, I can survive that. Nothing says I have to be perfect.
It's okay to make mistakes.
People are going to act the way they want to, not the way I want them to.
I feel angry, that must mean I have been hurt, scared, or have some other threatening feeling underneath the anger.