Universal · Behavioral
Anger Management Plan
A written plan for the next time the temperature climbs to a 7
Anger isn't the problem — what we do at a 7+ is. This is your written plan for the next time the temperature climbs.
Know your signal
My top three triggers
Earliest body cues (jaw, chest, hands, heat)
Earliest thought cues ('always', 'never', 'how dare')
What I usually do at a 7+ that I regret
Temperature scale
Right now I'm at
nonemost
1
2
3
4
5
6
7
8
9
10
0 = calm · 4 = noticing · 7 = act now · 9 = leave the room
The plan
At a 4 I will… (early skill — breath, name it, water)
At a 7 I will… (time-out script + where I go)
My time-out sentence, word for word
At a 9 I will… (safety, who I call)
Repair plan once I'm back to a 3