All Emotions Welcome
Understanding anger & actions in three simple steps
This will take about 10 minutes. Your answers are saved as you go.
What's your first name?
We'll use this to make your own plan at the end.
Press Enter or click Next to continue
Sometimes we feel angry when we think something is unfair.
This is normal, especially if someone in your life is unreliable, rude or mean, or you feel unsafe.
It's OK to feel angry – all emotions are welcome – but angry behaviour can have consequences.
How angry do you feel right now?
If 10 is the worst temper you've ever been in, and 0 is calm and relaxed — where are you right now? Mark on the line below by dragging the circle.
Anger & your body
There are different ways anger might feel in your body. Click on those that apply to you.
When do you feel angry?
You might feel angry in certain situations. These are called "triggers". Click on the situations where you might feel angry – these are your own triggers.
Changes in your body are your first 'signals' of anger.
At this stage, you have not lost your temper.
Signals give you the chance to leave a difficult situation or find a different way of dealing with things.
Consequences & you
Think of all the times you've acted in anger, for example, by "storming off" or slamming doors, swearing or shouting – or by doing something more serious like hurting someone.
Which of these consequences have you experienced yourself?
Taking time out
Select the things you could SAY TO SOMEONE to exit a situation.
Taking time out
Select the things you could THINK TO YOURSELF to stay calm.
Relax your way
Select all the things that can help you if you are feeling angry.
We're nearly ready to create your plan.
It might help to speak to a trusted adult or friend about your plan. This could be anyone who makes you feel safe, like a teacher, parent, auntie or uncle, grandparent or youth worker.
Amazing work!
Before we create your plan, remember:
You might not get it right every time.
The more you practice, the easier it will get.