Why are you feeling angry? - Health for Kids · Lots of things can make us feel angry. Sometimes they are big things and sometimes they are small. Tick the things that could make

ABarlow & JBroad 2019

Why are you feeling

angry?

Your guide to what you can do

when you’re feeling angry

Your Name: _________________________

3 A Barlow & J Broad 2019

Session One

Everyone feels angry at times. It is normal to feel

angry now and then, when there is a good reason

and it doesn’t hurt anyone. But it is also important to

be able to deal with your anger so you don’t lose your

temper and make things worse. This workbook is going to

help you to look at the following:

You can also go to the School Nurses website

www.healthforkids.co.uk and click onto the feelings box for more

information and activities.

What is anger?

How do I show

that I’m angry?

What can be

done about it?

How can I

recognise when I

am getting angry Who is there to

help?


Your Emotions We all have emotions. What do these mean to you?

Angry Annoyed Excited

Proud Sad Embarrassed


Hurt Scared Happy

Surprised Worried Nervous


How do I Feel Today Say how you are feeling today

5 4 3 2 1

I feel very happy

I feel happy I feel alright I feel sad

I feel very sad

Say why you are feeling like this

What is anger?

Anger is an emotion. Sometimes it may last a

short while and sometimes it can last longer.

Anger can mean lots of things. What does anger mean to

you?


Lots of things can make us feel angry. Sometimes they

are big things and sometimes they are small.

Tick the things that could make you feel angry:

Is there is anything else that makes you feel angry?

Finding school

work hard

These things make me feel ANGRY

Falling out

with friends Not being

listened to

Being Bullied Parents

breaking up

Jealousy

Someone

dying

Feeling

lonely

Feeling

hurt

Not getting

my own way


Sometimes we don’t always know why we feel angry.

How do you show that you are angry?

Anger can show itself in lots of ways. We can refuse to

talk or we may shout at people or we may break things

or hurt people. Sometimes it can make us feel better

but it can also get us into trouble. People may not

understand why you are feeling this way.

When I feel ANGRY this is

what I do


What are the consequences when you get angry?

When we show our anger this can lead to different

outcomes. Sometimes these are positive and sometimes

these are negative.

Think of what you do when you get angry (look back at

page 8 to remind yourself). What are the negative and

positive outcomes of your behaviour.

What I do when I

get angry

What is positive

about this?

What is negative

about this?


When is anger a problem?

If you get angry often or you can’t control your anger it

is important to be able to deal with your anger.

Anger is a problem if you are:

Hitting or physically hurting other people

Hurting yourself

Shouting at people

Breaking things

Losing control

Winding people up

Spending time with people who get you into trouble

Regret getting angry

If your anger causes you to hurt someone by your

words or physical action, hurt yourself or do damage

to something, this is not a good way of using your

anger.


Try some of these ideas when you begin to feel

angry

Walk away from the things which is making you

feel angry.

Walking away gives us time to think about why we

are feeling angry. It also gives us time to cool off

and lets us think before we do something in response.

Take some deep, slow breaths

This is a good way to stay calm.

Imagine you are smelling a flower; take a deep breath

in through your nose. Then imagine you are blowing

out a candle; blow out through your mouth. Take

several deep breaths until you feel calmer.

Safe places I can go to calm down when I begin to

feel angry



Why are you feeling

angry?

Session Two

Your Name: _________________________


How do I Feel Today Say how you are feeling today

5 4 3 2 1

I feel very happy

I feel happy I feel alright I feel sad

I feel very sad

Say why you are feeling like this

Last session we looked at:

• What are different emotions

• What is anger

• What makes you feel angry

• How do you show your anger

• How you can feel calm and safe

Have you been able to use any of the exercises you were

given last week?

How did you get on?


Why do I feel like this?

Humans have developed a special way to deal with

situations when they feel they are in danger.

Imagine you see the local bully and they are

coming your way. Your brain will tell your body

to look out for danger.

Your body then makes a chemical called

‘adrenaline’ which makes our heart beat faster

and stronger.

We breathe faster to get more oxygen round

our body.

The pupils in our eyes get bigger so we can see

better.

Our brains begin to think faster.

Our muscles begin to get tense as we are

getting ready to protect ourselves from

danger. We will either stand up for our rights,

get ready to fight or run away so we can keep

safe.

This is called the ‘Fight, Flight, Freeze’

response.


When we stop feeling safe our bodies prepare for

action. Our body will begin to warn us that we are

getting worked up. Knowing what our bodies feel like

when we are becoming angry gives us time to move away

and cool off.

How our body is telling us that we are getting

angry – Early Warning Signs

When I feel ANGRY this is what my body feels like

Clenched teeth

Shoulders tense

Clenched fist

Muscles

tense

Too much energy

Heart beats

faster

Fast breathing

Hot and

sweaty

Shaky or sick

Go red

Feel like

screaming

Want to cry


Dealing with anger

Sometimes we say or do things that we don’t mean, or

things which get us into trouble. Losing our temper can

make things worse. So it is important we are able to

deal with our anger. You can become

boss of your anger.

Try counting

Counting to 10 or backwards from 10 helps you not say

or do something that you may later regret, such as

hurting someone’s feelings or getting into trouble.

My imaginary place

Sometimes we can think of being somewhere

else and this gives us time to calm down.

It can be hard to admit that we feel angry. But once

we start to be aware of becoming angry we can do

something about it.


Think of my imaginary place

Close your eyes and think of a

happy place that you would feel

safe to be in.

Describe what your imaginary

place is like:

It sounds like:

It smells like:

The colours there are:

When I am there I feel:

Now draw your imaginary place


When we become angry we can try and stay calm. When

we stay calm we can stop ourselves from saying or doing

things that we wish we hadn’t done.

How can I feel calmer?

It is important to relax. You can do this by doing

something you enjoy. Everyone relaxes in different

ways – what works for you...?

Things that I can do to help me feel calmer and relaxed


There are lots of things you can do to help you feel

calmer and relaxed.

Listen to music; Go for a walk; Draw or write in your

diary your feelings; Be active – run, cycle, do a sport;

Read; Have a bubble bath; yoga.


Get help for anger

Sometimes it’s hard to know why we are feeling angry.

Talking to someone can help you think about why you

got angry and whether you could deal with things in a

different way.

It can be scary to

start to talk to

someone or ask for

help. It can take a

lot of courage but

once you start

talking about your

anger those

horrible feelings

will often go away.

Try and talk to

someone you trust.

o Your parent or

carer

o A friend or relation

o Favourite teacher

o Social worker

o Youth worker

o Mentor

o School counsellor

o School Nurse

o Doctor

Who can you talk to:


What to talk about

Admit that you get angry

Try and figure out why you get angry

Talk about what you can do instead of getting angry

Sometimes it can help if we can look at things from

another person’s point of view to help us have a

better idea of what is really going on.

Sometimes, if we are feeling something really

strongly, it can be hard to see things from any other

point of view.

What else could

the person who

has annoyed you

have been

thinking or doing?

What would you

say to someone

else you cared

about who gets

angry?



Know when you are getting angry

Don’t get into a fight as someone could get

hurt

Walk away

Go and do

something else

Top Ways

To

Control

Your

Anger

Go to your imaginary place & chill

Solve your problems while they are small

Take 10 deep, slow breathes and relax

Talk to someone about your anger and how you feel

Don’t let your anger build up

Count backwards from 10 to 0 slowly

10 9 8 7 6 5

4 3 2 1 0


We have looked at lots of ways to help you with

your anger. Think of what would help you.

When I am angry these are the things that can help me


We have now looked at ways that can help you with

your anger. When you are feeling angry use this to

help remind you what you need to do.

I will Stop!

And recognise my early warning signs.

I will think!

About the strategies I can use to

stay calm.

I will use my strategies!

And remember the positive and negative

consequences of my chosen action.

I can talk to:

Stop

Think

Action


What if this does not work for me?

Helpful confidential numbers and websites

Sometimes we feel so angry that we need to go and

talk to our doctor and they can arrange for you to

see a counsellor or someone who could work with

you about your anger.

They will give you a chance to talk about how you

feel. These services are confidential so your

friends and school don’t need to know about it if

you don’t want them to.

ChildLine Freephone 0800 1111 – any time. You can call for advice,

information or support for any worry. You can also visit their

website on www.childline.org.uk.

Web Sites www.Young Minds.co.uk is a website for young people with lots of information about feelings and emotions.

Public Health Nurse (School Nurse) Your School Nurse team works at Telephone

For More Information on your emotions look on the School Nurse websites.

If you go to Primary school go on: www.healthforkids.co.uk

If you are 11 – 19 go to: www.health for teens.co.uk

Remember to surf safely Never give out your real name, telephone number or address on line. Visit www.thinkuknow.co.uk on how to keep safe on the internet and social media.

http://www.childline.org.uk/

http://www.healthforkids.co.uk/

http://www.health/

http://www.thinkuknow.co.uk/

Documents

Why are you feeling angry? - Health for Kids · Lots of things can make us feel angry. Sometimes they are big things and sometimes they are small. Tick the things that could make