Universal · Emotion Regulation
Anger Management Worksheet
Triggers, early warnings, and a tiered cool-down plan
Anger usually has a trigger, an early warning sign, and a tipping point. Mapping all three is what makes a cool-down plan actually work.
Most common trigger this month
Body warning signs (jaw, fists, heat)
Thought warning signs (the story I tell)
Where I usually catch it (0 calm — 10 explosive)
nonemost
1
2
3
4
5
6
7
8
9
10
Early (0–3)
What works here
Rising (4–6)
What works here
Hot (7–10)
Exit / cool-down plan
Repair script if I went over the line