4-Hour Anger Management Course

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About Course

Anger Management Foundations: A 4-Hour Course in Anger Management
This 4-hour anger management course is designed to help you understand, manage, and take responsibility for your anger in healthier, more constructive ways. Through practical tools, self-reflection, and guided exercises, you’ll gain insight into how anger affects your life and what you can do to change your relationship with it.

What Will You Learn?

  • The 4-Hour Anger Management Course is a professionally developed, evidence-based program designed for individuals seeking to improve their emotional regulation and interpersonal skills. It is appropriate for both voluntary participants and those mandated by the court to complete an anger management class.
  • This structured, self-paced course combines psychoeducation, practical skills training, and self-reflection activities to address the roots of anger and promote healthier responses to emotional stress. Participants will learn to identify personal triggers, understand the physiological and psychological effects of anger, and practice effective techniques for managing anger in daily life.
  • Learning Objectives:
  • By the end of this course, participants will be able to:
  • Define and understand anger as a normal human emotion, including the psychological and physiological components of anger.
  • Identify personal triggers and gain insight into how past experiences, cognitive patterns, and stress contribute to anger responses.
  • Apply coping strategies such as deep breathing, cognitive reframing, progressive muscle relaxation, and mindfulness to manage emotional intensity.
  • Improve communication and conflict resolution skills to reduce aggression and promote healthy expression of emotions.
  • Develop a personal anger management plan to support ongoing self-regulation and positive behavioral change.

Course Content

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

  • Lesson 1: What is Anger?-Video
    00:00
  • Lesson 1: What is Anger?
  • Lesson 1: What is Anger? 2
  • Understanding Your Anger: Personal Reflection Worksheet
  • Title: Anger Myths vs. Facts
  • Lesson 2: The Emotional and Physiological Response to Anger (Cognitive-Behavioral Perspective) Video
    00:00
  • Lesson 2: The Emotional and Physiological Response to Anger (Cognitive-Behavioral Perspective)
  • Lesson 2: The Emotional and Physiological Response to Anger (Cognitive-Behavioral Perspective) 2
  • Exploring Your Anger Response: Thoughts and Physical Reactions
  • The Emotional and Physiological Response to Anger
  • Lesson 3: Healthy vs. Unhealthy Expressions of Anger (Video)
    03:50
  • Lesson 3: Healthy vs. Unhealthy Expressions of Anger
  • Lesson 3: Healthy vs. Unhealthy Expressions of Anger 2
  • Worksheet: “My Anger Habits”
  • Quiz: Healthy or Unhealthy?
  • Lesson 4: The Impact of Uncontrolled Anger Video
    04:03
  • Lesson 4: The Impact of Uncontrolled Anger
  • Lesson 4: The Impact of Uncontrolled Anger 2
  • Worksheet: “The Cost of My Anger”
  • Quiz: Understanding the Impact of Anger
  • Lesson 5: Healthy Expressions of Anger & Emotional Regulation Video
    04:29
  • Lesson 5: Healthy Expressions of Anger & Emotional Regulation
  • Lesson 5: Healthy Expressions of Anger & Emotional Regulation 2
  • Worksheet: Healthy Anger Expression & Emotional Regulation
  • Healthy Anger Expression & Emotional Regulation

Module 2: Identifying Anger Triggers
Objective: Participants will identify their own anger triggers and explore how past experiences shape their emotional responses.

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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