Triggering Event: An event or situation “triggers” a person’s anger. Examples:
· Getting cut off while driving.
· Having a bad day at school.
· Feeling disrespected.
Negative Thoughts: Irrational and negative thoughts occur as a result of the triggering event. Examples:
· “I’m the worst person ever.”
· “The jerk who cut me off doesn’t care about anyone but themselves.”
Emotional Response: Negative thoughts lead to negative emotions, even if the thoughts are irrational. Examples:
· Feelings of shame and guilt due to being the “worst person ever”.
· Rage directed toward a bad driver.
Physical Symptoms: The body automatically responds to anger with several symptoms. Examples:
· Racing Heart
· Clenched Fists
· Sweating
· Shaking
Behavioral Response: The person reacts based upon thoughts, feelings, and physical symptoms. Examples:
· Fighting
· Yelling
· Arguing
· Criticizing
Take a breath
Take some space
Rip paper
Squish playdough
Wrap your arms around yourself and squeeze
Write a letter to someone
Do jumping jacks or wall push-ups
Write down what’s bothering you and rip it up
Squeeze a stress ball
Talk about it
Scribble on paper and crumple it up