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Lesson 5: Healthy Expressions of Anger & Emotional Regulation
Module 1: Introduction to Anger
Objective: Participants will define anger, identify the difference between anger and aggression, and understand the physiological and emotional causes of anger.
Topics Covered:
What is Anger?
The Emotional and Physiological Response to Anger (Cognitive-Behavioral Perspective)
The Difference Between Healthy and Unhealthy Expressions of Anger
The Impact of Uncontrolled Anger on Relationships, Work, and Health
Understanding Anger as a Normal Human Emotion, Not a "Bad" Emotion
Evidence-Based Content:
Cognitive Behavioral Therapy (CBT) concepts on anger
Emotional regulation theory and neurobiological research
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Module 2: Identifying Anger Triggers
Objective:
Participants will identify their own anger triggers and explore how past experiences shape their emotional responses.
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Module 3: De-escalation and Coping Strategies
This module teaches practical, evidence-based techniques to help individuals defuse anger before it escalates and develop healthier coping strategies in the moment. Participants explore how to recognize early signs of emotional overload and apply calming tools grounded in cognitive-behavioral therapy (CBT) and emotional regulation frameworks. Lessons include identifying physical and emotional signs of escalation, using grounding techniques, practicing mindfulness-based calming skills, and building a personalized coping plan. Learners are guided through interactive reflections, skill-building exercises, and real-life examples to reinforce confidence in managing intense emotional states effectively. By the end of this module, participants will be better equipped to pause, reset, and choose more constructive responses during moments of stress or frustration.
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Module 4: Taking Responsibility & Personal Insight
In this module, participants focus on understanding the role personal accountability plays in long-term anger management and emotional growth. Through guided self-reflection and cognitive-behavioral strategies, learners explore how to recognize personal triggers, take ownership of past behaviors, and break the cycle of blame. Topics include the difference between blame and responsibility, exploring the impact of one’s actions on others, and identifying core beliefs and thought patterns that fuel anger. The lessons are designed to foster deeper personal insight, encourage behavioral change, and empower participants to make more intentional, values-based decisions. Activities and worksheets help learners connect the dots between their emotional responses and the choices they make—building the foundation for lasting change and self-awareness.
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Module 5: Conflict Resolution & Communication Tools
Module 6: Cognitive Restructuring – Changing Thought Patterns
Module 7: Handling Anger in High-Stress Situations
Module 8: Anger & Identity – How You See Yourself
Graduation & Long-Term Commitment to Change