Anger Management Group Therapy: Handouts and Worksheets

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Post on 23-Feb-2017



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    Name: ____________________________________

    Date: ____________

    Please copy down the rules your group has decided upon to keep as a reference in your binder.

    1. __________________________________________________________________


    2. __________________________________________________________________


    3. __________________________________________________________________


    4. __________________________________________________________________


    5. __________________________________________________________________


    6. __________________________________________________________________



    Name: ____________________________________

    Date: ____________

    My personal goals

    1. __________________________________________________________________


    2. __________________________________________________________________


    3. __________________________________________________________________


    The group goal

    1. ________________________________________________________


  • WHAT IS ANGER? Anger is a normal emotional reaction that everyone feels at times.

    Anger can give us information about our surroundings and specific situations.

    Anger can be caused by something that happens around us (an external event) or something that happens within us (an internal process). It then usually results in a behavioral reaction.

    Examples of external events: o Other people

    o Noise

    o Poor housing o Money problems

    Examples of internal processes:

    o Poor self-esteem o Depression

    o Difficulty managing feelings

    Examples of behavioral reactions:

    o Yelling/screaming o Becoming physically aggressive

    o Destruction of property

    Remember It is the behavior that follows anger that usually gets people into trouble. It is impossible to never get angryit is how you handle it that is important!

    How can anger be handled appropriately?

    o By learning more about your anger and how if affects you and those around you

    o By learning to recognize the signs that indicate you are becoming angry

    o By understanding the thinking patterns that often lead to anger

    o By using relaxation strategies

    Sections of this worksheet were adapted from


    BODY? Use this body map to show how your body feels when you are angry. Label each part

    of your body that is affected by anger and describe the symptom.

    Worksheet adapted from


    In the boxes below, write down five situations that almost always make you angry. These are often referred to as anger triggers or trigger situations. How do you usually react to

    these situations?

    Trigger # 1

    Describe the situation:

    How do you usually react?

    Trigger # 2

    Describe the situation:

    How do you usually react?

    Trigger # 3

    Describe the situation:

  • How do you usually react?

    Trigger # 4

    Describe the situation:

    How do you usually react?

    Trigger # 5

    Describe the situation:

    How do you usually react?



    I am responsible for what I do and say. Someone else causes me to act the way I do.

    I accept that if I refuse to do something, there may be consequences.

    I say, I cant when I dont want to do something.

    I know that my behavior can hurt others, including their feelings.

    I dont hurt other people; they just claim their feelings are hurt.

    I dont want to hurt others because I dont like feeling hurt. I dont care how other people feel or if I hurt them. Life is a game anyway.

    Life is not all fun and games; sometimes you have to do boring or difficult tasks.

    I hate having to do boring tasks, or hard work, so I avoid them.

    Everyone should play by the rules and do the things they are obligated to do.

    I hate rules and must-dos and refuse or ignore them.

    With other people, I try to be fair, to give and take so there is a balance, and I respect their property and their boundaries.

    I watch out for myself and always try to get my own way.

    I know that trust must be earned and takes time to grow. I dont trust other people and they dont trust me.

    Success comes from hard work, planning and learning from mistakes. I should not expect too much, too fast.

    When I think something will happen, it will.

    I look carefully at facts before I make a decision. I make decisions quickly based on how I feel at the moment.

    We all make mistakes and can learn from them.

    I am proud that I never make mistakes. My point of view is the right point of view.

    I think ahead step-by-step to work things out for my future. I do what I want and figure that the future will take care of itself.

    Success takes hard work and comes in stages not all at once.

    I am good at things quickly without trying, and hate being less than #1.

    Criticism can help me to learn. I ignore putdowns without merit, and learn from putdowns that are helpful. I want my friends to be honest with me.

    I get really upset if someone puts me down, or things dont go my way.

    I know and accept my fears and try to overcome them. Everyone has fears.

    Fear is a weakness, so I am never afraid.

    I know what triggers my anger, so now I choose when and how to express my anger so as not to hurt others. I see and accept other peoples weaknesses so I am patient and tolerant of others.

    I get angry when I dont get my way and sometimes use my anger to get my way.

    I dont use power to control others. I earn power through good work and use it only to help people, never to hurt them.

    I feel great when I have power and have control over other people to get my way and win. I love being top dog.


    In the spaces below, list the thinking errors that you have used in the past. Identify the thinking error in the left column and the situation in which it was used in the right column. Try to think of as many as you

    can. Remember, EVERYONE uses them sometimes!






    3. 3.



    5. 5.


    Deep Breathing

    o Allows your body to absorb more oxygen and slows your heart rate and relaxes your muscles

    o This type of breathing should be similar to how you breathe when you are asleep

    o Count to 5 when you inhale and exhale

    Count to 10

    o Counting to 10 (or 20 or 30!) can help you regain your composure before you react in an angry manner

    o Similar to deep breathing, this may help decrease your heart rate and relax your muscles

    Physical Exercise

    o Physical exercise is a great way to ease your anger, as it tires your body out and is also very healthy for you!


    o As you recognize the fact that you are becoming angry, take a deep breath and try to think before you react

    o Think about the consequences of reacting angrilydo you want to have to deal with them?

    o If it applies, try to think if the thinking error that you are using and use the good thinking that you learned in the previous session

    If you still feel angry, make sure you release your anger SAFELY! You can try

    o Write down your angry feelings and then tear them up o Shout out loud in a safe place where you will not disturb others

    o Tear up old newspapers

    o Go for a walk or a run

    Other positive ways to cope

    o Listen to music o Read a book

    o Write in a journal

    o Call a friend


    Assertive Behavior

    o Usually results in positive outcomes

    o Involves standing up for personal rights and expressing yourself in direct ways

    o These ways do not violate others rights

    o The goal of assertive behavior is communication

    Aggressive Behavior

    o Involves standing up for personal rightsbut violates the rights of others

    o The goal tends to be violation and winning

    Assertive Style

    o Uses I statements and involves taking responsibility for feelings o Uses calm and clear speech

    o Uses negotiation for what is wanted, tries to see the other persons point of view

    o Cites specific problem behaviors and what changes are desired

    o Avoid exaggeration through words like always and never

    Aggressive Style

    o Uses you statements to blame or intimidate