Table of Contents
Foreword x
A Letter To Grown-UPS xii
A Letter To Kids xiii
Part 1 Why Do I Feel Angry?
What We'll Learn 1
This is How Anger Feels 2
Activity 1 Say Hi to Your Anger 3
Activity 2 Naming Our Emotions 6
Activity 3 How Does My Body Feel? 8
This Is What Anger Does 10
Activity 1 What Happens in Your Brain and Body When You Feel Angry 11
Activity 2 Decoding Our Anger 13
Activity 3 Consequences of Acting Out 15
How To Look Out For Anger 17
Activity 1 Where and When Does My Anger Show Up? 19
Activity 2 Anger Thermometer 22
Activity 3 We All Get Angry Sometimes 26
Where Does The Anger Go? 28
Activity 1 After Anger Passes: Body 30
Activity 2 After Anger Passes: Emotions and Thoughts 33
Activity 3 After Anger Passes: Effects on Others 34
What Else Can Anger Be? 36
Activity 1 Getting to Know Fear 38
Activity 2 Getting to Know Sadness 40
Activity 3 Getting to Know Disappointment 42
Part 2 What Happens When I Feel Angry?
What We'll Learn 45
What Makes Me Feel Angry? 46
Activity 1 Clues from Within 48
Activity 2 Clues from Outside 51
Activity 3 Rating Intensity 54
Who Makes Me Feel Angry? 56
Activity 1 Knowing What We Feel, Knowing What to Say 59
Activity 2 When Things Get Hard at Home 59
Activity 3 Conflicts at School 62
Activity 4 What We Have in Common 63
How Do I Show My Anger? 65
Activity 1 How Does My Anger Take Charge? 66
Activity 2 Expressing Anger: Is It Helpful or Unhelpful? 68
Activity 3 On the Lookout 70
When I Give Anger, What Do I Get Back? 72
Activity 1 How Anger Affects Others 73
Activity 2 Building Empathy 75
Activity 3 Needs that Help 76
How Is My Anger Working For Me? 78
Activity 1 Who's in the Driver's Seat? 80
Activity 2 What Could I Do Instead? 84
Activity 3 Changing Our Tone Changes the Tune 85
Part 3 What Should I Do with My Anger?
What We'll Learn 89
Who Can I Be If I'm Not Angry Me? 90
Activity 1 Brake, Breathe, See, Choose 92
Activity 2 Making Friends with My Five Senses 94
Activity 3 What Can I Do Instead? 96
Activity 4 Rating My New Behaviors 97
Activity 5 How Do I Ask for What I Need? 98
What Do I Need When I Feel Angry? 100
Activity 1 What Do I Need to Calm Me? 101
Activity 2 Glitter Jar 104
Activity 3 Giving Kindness to Ourselves 105
How Do I Tell People What I Need? 106
Activity 1 Building Our Feelings Vocabulary 108
Activity 2 What Do I Really Want or Need? 110
Activity 3 Requests vs. Demands 113
Other People Feel Angry, Too 115
Activity 1 When Anger Meets Anger 117
Activity 2 When Anger Meets Understands 119
Activity 3 When Anger Meets Forgiveness 121
The Choice Is Mine 124
Activity 1 Surf the Urge 126
Activity 2 Switching Attention on Purpose 126
Activity 3 Gratitude for My Efforts 130
Activity 4 My Best Day Ever: Choosing Wisely 132
Activity 5 Heartfulness 136
Resources 141
Index 143