don’t pop your balloon! get a grip on anger © janet m. bender, 2002

Don’t Pop Don’t Pop Your Balloon!Your Balloon!

Get a Grip on AngerGet a Grip on Anger

© Janet M. Bender, 2002.


AngerAnger is a strong feeling of is a strong feeling of displeasure aroused by a displeasure aroused by a

real or supposed wrong. It real or supposed wrong. It is a normal, healthy is a normal, healthy

emotion experienced by emotion experienced by everyone.everyone.



Anger begins with negative Anger begins with negative thoughts which trigger physical thoughts which trigger physical changes in your body such as:changes in your body such as:

• Tense muscles• Rapid breathing• Increased sweating• Rapid heart beat• Increased blood flow


People react in different People react in different ways when they feel angry:ways when they feel angry:

• Some people express their anger.

• Some people hide their anger from others and even from themselves. Hidden anger can create anxiety and stress.

What do you do with your anger?


Let’s pretend that this Let’s pretend that this balloon is a person, and the balloon is a person, and the air blown into the balloon is air blown into the balloon is the person’s angry feelings.the person’s angry feelings.

What will eventually happen if we keep on blowing more and more air into a balloon without ever letting any air out?


Yes, it will pop!Yes, it will pop!

When a balloon breaks it isn’t fun to play with anymore.


If a person fills up with anger If a person fills up with anger and negative thoughts, he or and negative thoughts, he or

she may “pop” by…she may “pop” by…

• Hurting someone• Hurting something

Would that person be fun to play with?


Some inappropriate ways to Some inappropriate ways to express anger are:express anger are:

• Hitting others• Damaging property• Saying hurtful things• Hurting yourself


Keeping anger inside may result in Keeping anger inside may result in harmful behaviors such as…harmful behaviors such as…

• Frightening dreams• Sleep problems• Grinding teeth or clenching jaws while

sleeping• Feeling down or depressed• Stomach ulcers/other illness• Nervous feelings and behaviors• Procrastination or habitual lateness


To be happy and healthy, you can learn to recognize and express your anger in appropriate ways.

You can choose ways to express anger that do not hurt anyone or anything.


What things or situations cause you to feel angry?

Things That Bug Me

Complete the “Things That Bug Me” checklist now. Put a check beside all the things that “bug” you enough to cause you to feel angry.

Things That Bug Me Having people talk about me

Being teased

Not getting enough attention

One parent lives out of town

Missing my old friends

Getting blamed for something I didn’t do

Not getting to do something I want

Having too many responsibilities

My family not getting along

Not doing as well in school as I would like to

Name: _______________________________ Date:_______

©Copyright 2002 Janet M. Bender


How do you look and sound when you get angry? Do you…

• Get red faced• Clam up• Pout and sulk• Raise your voice • Throw things• Hit something or someone• Clench fists• Feel sad• Other



Does your anger ever cause problems for you? How?

Let’s look at some ways to help.

Things to Do to Things to Do to Get a Grip on …Get a Grip on …



• Punch, poke or twist Play Doh or clay• Pound a pillow • Scribble a picture• Finger paint an angry picture• Pop balloons or packing bubbles• Work it out—clean your room, rake etc.• Take deep breaths, count to 10• Talk to someone

®

more


• Write in a journal• Jump rope, exercise, get

moving• Blow bubbles• Tear up paper• Dream about favorite

things• “Time out” yourself


Which idea/s will you try?Which idea/s will you try?

• Write or draw about the idea you will try the next time you get angry.

• Share your plan with someone.• Ask for help if you need it.


When you “get a grip” on anger, you’ll like yourself better and others will like you

better too.

don’t pop your balloon! get a grip on anger © janet m. bender, 2002

Documents

anger janet

habitual lateness janet

hidden anger

persons angry feelings

different ways

inappropriate ways

angry picturepop balloons

benderhaving people