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😤
ANGER
MANAGEMENT
PACK
Interactive Workbook · Ages 5–12
🌡️ Thermometer
📓 Journal
🎯 Quiz
📊 Tracker
🏅 Badges
Page 2 · Thermometer
🌡️ How Big Is My Anger?
Tap the level that matches how you feel right now.
💥
Explosive!
About to lose control: STOP!
😡
Very Angry
Want to shout or hit something
😠
Angry
My heart is beating fast
😟
Upset
My tummy feels tight
😕
A Little Bothered
Something is bothering me a little
😊
Calm
Feeling peaceful and relaxed
Select a level above to see your result.
What made me feel this way? What can help me calm down?
🌟 Noticing how you feel is the first step to calming down!
Page 3 · Body Awareness
🧍 Where Do I Feel Anger?
Tap the body parts where you feel anger. Every body is different!
Tap a label to select it 👇
When I feel angry, I notice it in my body. That's okay!
I also notice in my body…
Page 4 · Strategy
🛑 Stop · Think · Choose
Use these 3 steps before you react.
🛑
STOP
Take one big breath before doing anything.
Put your hand on your tummy and feel it go up… and down.
🧠
THINK
What do I really want to happen?
Will my reaction make things better or worse?
✅
CHOOSE
Choose the best action, not the easiest one.
You are in charge of your choices, not your feelings.
I CAN PAUSE BEFORE I REACT.
⚡ Practice: Someone calls you a mean name. What do you do?
Page 5 · Calm-Down Tools
🧰 My Calm-Down Toolbox
Tap the tools you want to try! When anger rises, open your toolbox.
🌬️
Box Breathing
In 4 — Hold 4 — Out 4 — Hold 4. Repeat 3 times.
🚶
Walk Away
Leave the situation. Come back when you feel calm.
💧
Cold Water
Splash your face or hold something cold in your hands.
🎵
Music / Humming
Hum a tune or listen to your favorite song.
✏️
Draw It Out
Draw your feelings on paper then rip it up!
🤗
Squeeze Hug
Hug a pillow tight for 10 seconds.
⏳
Count Backwards
100… 97… 94… 91… slow and focused.
🦁
Lion Breath
Scrunch your face then ROAR out all the air!
Tap tools above to select your favorites!
Try different tools to see what works best for you!
Page 6 · Reflection Journal
📓 My Anger Reflection
Write or draw what happened. Letting it out helps.
What happened?
How did I feel?
😡 Angry 😢 Sad 😨 Scared 💔 Hurt 😤 Frustrated 😳 Embarrassed
What did I do?
Did it help? Why or why not?
What could I do differently next time?
After writing, I feel:
😊 Calm
😐 The same
😌 Better
😟 Still upset
Writing helps me understand my feelings.
Page 7 · Problem-Solving
🎯 Problem-Solving Scenarios
Read each situation and choose the best reaction. Then check your answer!
🎮 Your friend won't let you play their game.
Walk away feeling angry
Ask to take turns
Cry and give up
📝 You got a bad grade on your test.
Rip up the paper
Ask for help next time
Say "I'm not good at this" and give up
🚶 Someone cut in front of you in the line.
Push them back
Say "I was here first" calmly
Shout at them
There is always more than one way to react!
My own tricky situation: My best choice would be:
Page 8 · Weekly Tracker
📊 My Weekly Anger Tracker
Track your feelings each day — you're getting better!
MonTueWedThuFriSatSun
😤 Anger Level (1–5)
⚡ What triggered it?
🧰 Tool I used
✅ Did it help?
?
?
?
?
?
?
?
😌 How after?
I am learning to manage my anger every day.
My angriest day this week:
The tool that helped me the most:
This week, I learned:
I'm most proud of:
Page 9 · Reward Badges
🏅 My Calm Champion Badges
Earn a badge every time you use a calm-down tool!
🌟 Complete activities to unlock your badges!
0 / 6 badges earned
Progress
Keep going — you can do it!
🎉 Every time you use a calm-down tool, you earn a badge!
Tap "I earned this!" below each one.
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