An instant relief workbook for kids and parents!

MY ANGER KIT
HELP KIDS STAY CALM AND MAKE BETTER
CHOICES

By: Mindfulmazing
WELCOME
As a parent or educator, I bet you want nothing
more than to help the kids in your life to grow up
to be calm, confident, and compassionate. I totally
get this. And I'm here to tell you, that children CAN
be raised in a positive environment full of love and
support. Today our resources are used in thousands
of homes and schools worldwide (and we are growing
every day!). So welcome to the community.

Hi there,
I'm Tina, the founder of Mindfulmazing and the published
author of the growth mindset activity journal for kids
Amazing Me. At Mindfulmazing, we create positive resources
that help kids foster an attitude of gratitude, develop
resilience, practice mindfulness, and regulate emotions so that
they can face life's challenges with confidence.
Blogger/Author/Designer/Mom

Subscribe to the mailing list Shop our resources

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Content you might love from the Mindfulmazing Blog:

How to Create The Perfect Calm Down Corner For Your Child
The 8 Best Weighted Blankets to Help Kids Sleep Better
9 Positive Parenting Solutions You Can Use Right Now
17 Phrases to Calm an Anxious Child

1
A note for parents, educators, or practitioners:
Some common signs kids are getting angry include:

Frowning Entering the silly zone

Red face Rude comments or
Clenched fists defiant behavior
Pacing Overly emotional,
Quickened breathing sad, or anxious
Squinty eyes Frustrates easily
Easily agitated
If you notice these signals in your child/student/patient, something could
be brewing — the stress of the day building…Why not ask them, “Are you
upset? Is everything okay?” Teach them to recognize the physical signs of
their emotions.
Many strategies and tools are in the pages that follow. Start at page one
and as your child/student/patient is ready, slowly evolve through each
page. If your child/patient/student is old enough, they can work through
the pages on their own, but adult supervision and guidance is
recommended.

This is a program that should take anywhere from 2 weeks to 6 months to

complete. Do not try to complete all the steps at once. Introduce new
concepts slowly, perhaps one per week, or one a day (depending on
receptivity).

This anger plan is suitable for kids who need help regulating their emotions.
It will give adults and kids an entire toolbox of coping strategies to pull
from. Don't expect immediate results, building new habits takes time and
patience.

Please feel free to email me with any questions or

concerns. Tina@mindfulmazing.com.

Tina Williamson
FOUNDER OF MINDFULMAZING

2
 h t I s Your Light?
Brig
How

'How Bright is Your Light' is a growth mindset

series that helps kids be more mindful, happier, &
confident. This series focuses on kindness, emotional
regulation, making friends, and much, much more.

Other Kits You Might Love In This Series:

By Mindfulmazing

3
 Terms of Use
Your purchase is valid for one individual, nontransferable license.
The graphics in this resource have been purchased with a
commercial license from the very talented artist Sarah
Pecorino and Artifex. Due to license restrictions, if you buy this
product, you can not copy or redistribute any of the graphics
in this product. No exceptions. The heading fonts are KA Fonts.

you can:
Use this resource for your personal use
Use this item (and make copies) for your classroom of up to 30 students
Use this item on google classroom and/or share with your students (you can
not share on publicly searchable websites)

you can not:

Redistribute or use this resource for any commercial purposes
Modify or edit this document or its graphics and use in any way (including
within free resources or sale resources)
Share or forward to other people who are outside of your home or classroom
Share on websites that are publicly searchable or upload to any social media
networks such as Facebook.

If you would like to purchase an extended license to use with your

school network, counseling practice, or other, bulk pricing is
available, please contact tina@mindfulmazing.com for a quote.

Violations are subject to penalties of the Digital Millenium

Copyright Act
The DMCA was passed in 1998 as an anti-piracy statute effectively making it illegal to
circumvent copy protections designed to prevent pirates from duplicating digital
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Copyright 2022 - current Mindfulmazing Inc. All rights reserved. Permission granted
to use resource as stated above. The reproduction of this product is strictly prohibited.
Placing it on the internet in any form is strictly prohibited. Doing so is a violation of the
DMCA.

4
DISCLAIMER
The materials presented on Mindfulmazing's website and in Mindfulmazing's
products and printables are not an attempt to practice medicine or provide
specific medical advice, including advice concerning the topic of mental health.
The information provided by Mindfulmazing is for the sole purpose of being
informative and is not to be considered complete. The content is not intended to
be a substitute for professional advice, diagnosis, or treatment. Always seek the
advice of your mental health professional or other qualified health providers with
any questions you may have regarding your condition. Never disregard
professional advice or delay seeking it because of something you have read on
Mindfulmazing's website. If you believe you or another individual is suffering a
mental health crisis or other medical emergencies, contact your doctor
immediately, seek medical attention immediately in an emergency room or
call 911.

5
 Table of Contents
Awareness and Education........7 Anger Tracker..............................41
What is Anger?................................8 Anger Reminder........................42
Am I Normal?...................................9
How Anger Feels............................10 Add On: Anger Social Story
Anxiety Checklist..........................11 Add On: Tone of Voice
What's Underneath Anger......12 Add On: Feelings Check In
Anger Iceberg................................13
Anger at Home..............................15
Anger at School............................16
The Truth About Tantrums.....17
Reframing Thoughts..................18
Superhero Coping Skills...........19
Map to Solving a Problem......20
My Happy Places.........................21
Draw Your Anger.........................22
Today I Feel....................................23
Coping Skills..................................24
3D Balloon Craft..........................25
Problem Solving Toolkit...........29
Happy Places Thoughts..........30
Something Different..................31
Anger Behaviors.........................32
Circle of Control.........................33
Anger Thermometer................34
Thermometer Worksheet......35
Circle the Mood..........................36
Anger Journal..............................37
Angry Things................................38
Reflection Sheet.........................39
Anger Survey...............................40

MINDFULMAZING.COM 6
 AWARENESS AND EDUCATION
Many people will display anger because they simply don't know how
to express their frustrations any other way. Kicking, hitting, screaming,
or pushing may be their go-to for expressing their feelings.

The worksheets in this section are designed to teach you about

anger and emotions so you can learn what your triggers are and
learn better ways of handling these powerful emotions.

MINDFULMAZING.COM 7
 Why am i feeling so angry?

Am I Normal?
Well hi there, kiddo! I'm so glad you are here.

I'm here to tell you that ALL kids — just like ALL humans — get angry.

You don't need to feel embarrassed or ashamed; you aren't a bad kid.
Anger is a perfectly natural human emotion.

What's cool is that certain emotions are actually there to protect us.
When we feel threatened or in danger our body has three natural
choices: flight, fight, or freeze mode. And anger is the body's fight mode.
So anger is actually trying to help us face possible danger.

But here's the thing. Oftentimes what our body thinks is a threat is
actually coming from inside of us, instead of something outside of
ourselves. Sometimes we are reminded of something upsetting, or we
are trying to keep control, or get our own way and this fires up our body's
internal protection mechanism — anger. For small kids, little upsets can
produce BIG emotions.

And that's okay! It's okay to feel. Kids' brains aren't finished growing yet,
so those big feelings can sometimes feel too big for you to keep inside.

And here's the good news: anger can be handled constructively, by

learning to control aggressive impulses and emotional outbursts, by
acknowledging our emotions and learning how to understand our
feelings, and by learning effective problem-solving capabilities.

And we will look at this and more in the pages to follow.

Let's go!

MINDFULMAZING.COM 8
 Am I Normal?
EVERYONE
W H Y A M I SO GETS ANGRY
ANGRY?

Your brain isn't

finished growing yet,
so those big feelings
can sometimes feel
too big to keep inside

good
news
There are things you
can do to help manage
these BIG feelings! We
call these coping
strategies, and you will
learn all about this
throughout this
workbook.

MINDFULMAZING.COM 9
 PUT A CHECKMARK BESIDE THE REACTIONS THAT HAPPEN IN
YOUR BODY WHEN YOU FEEL ANGRY

How Anger Feels

We all have little signs that warn us when we are getting angry. The
more we can recognize those early warning signs, the better we will
be able to calm ourselves down. Anger management strategies are
most effective before anger escalates.

Furrowed
brow and Mind
Headaches racing/can't Face turns
clenched
jaw focus red or feels
hot

Scowling or
frowning Talking
louder
Tense
shoulders

Quickened Pounding
breath heart
ANXIETY

Knots in
stomach
Sweaty
palms
Surge of
adrenaline
NEGLECTED

WORRY
Jelly legs

Clenched
Muscles feel Fists
tight LOSS OF
CONTROL
HURT

MINDFULMAZING.COM 10
 Anger Checklist
What are your anger triggers?
Scan this list and place a checkmark beside each situation that makes you feel
angry.

Being told no ARE THERE ANY OTHER SITUATIONS

THAT MAKE YOU FEEL ANGRY? LIST
Feeling scared THEM BELOW....

Being teased
Loud noises
People touching me
Not being in control
Others not listening to me
Losing a game or activity
Waiting
Needing to sit still
Being hurt or feeling pain
Being treated unfairly
When I have to ask for help
Being in a crowded place
Being in a noisy place
When I get an answer wrong
Being interrupted
A change in schedule
When an adult yells at me
Feeling left out
Being bullied
Being lied to
Not understanding something
Someone criticizing me
MINDFULMAZING.COM 11
 What's Under My Anger?
Anger often masks more vulnerable emotions, such as sadness, guilt,
or anxiety. Try to get to the root of the emotion, because buried
underneath anger is a pot of other emotions. When you better figure
out what's causing the anger, you can better stop the anger.

HOPELESS-
CONFUSION EXHAUSTION
NESS
SADNESS
ANXIETY

GUILT
JEALOUSY NEGLECTED
LONELINESS
WORRY

LOSS OF
CONTROL FEAR
REJECTION ANNOYANCE HURT

MINDFULMAZING.COM 12
 anger Iceberg
When you look at
This is how
an iceberg, what
anger works.
you can see from
Often when you
above is deceiving
are angry,
because most of
there are other
the iceberg is
emotions
actually hidden
hidden
beneath the
underneath.
surface.
ANGRY
INDFULMAZING.COM
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CONFUSION WORRY GUILT JEALOUSY

LOSS OF GRIEF EXHAUSTION

NEGLECTED LONELINESS
CONTROL
SADNESS
REJECTION
ANNOYANCE HURT
BORED ANXIETY
FEAR LONELY

FRUSTRATED HOPELESS-
SHAME NESS

STRESS
DISRESPECTED

ENVY
 anger Iceberg
When you look at
This is how
an iceberg, what
anger works.
you can see from
Often when you
above is deceiving
are angry,
because most of
there are other
the iceberg is
emotions
actually hidden
hidden
beneath the
surface. ANGRY underneath.

INDFULMAZING.COM
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 Anger at School
Anger can strike anywhere! Let's learn how to cope with our anger in
healthy ways. These are helpful tips to cope with anger at school!

What makes you angry at school? Become familiar with your anger
triggers so that you can plan ahead. Think of something that makes you
mad (perhaps you lost a game or maybe a friend wouldn't share), and
then think of healthy ways you could handle that situation. Below are
some ideas.

When you feel angry, stop what you are doing and find a
teacher or friend you can talk to.

They can help you diffuse this big emotion safely. Perhaps they can
direct you to a calming space or simply find a way to give you some
space to cool off.

When you feel anger arising, pause, take 5 deep breaths, and count to
10. Think about the consequences you will face if you react badly. You
could hurt someone, say something you don't mean, or break
something that isn't yours. Learn how to pause before you make bad
choices.

If there isn't an adult around you can talk to, simply remove yourself
from the conflict and go for a walk. While walking, you can think about
something funny or count to 10.

Try to see the situation from someone else's point of view.

There are always two sides to every story. If your friend was being rude
to you, did you do anything to instigate this situation? There are many
things you can do to cool off! Make a plan!

MINDFULMAZING.COM 15
 Anger at Home
Anger can strike anywhere! Let's learn how to cope with our anger in
healthy ways. These are some helpful tips to cope with anger at home.

What makes you angry at home? Your siblings? Are your parents saying
no or telling you what to do? Become familiar with your anger triggers so
that you can plan ahead. Think of something that makes you mad, and
then think of healthy ways you could handle that situation.

First, map out a safe place in your house.

Perhaps you have a calming corner, or you could go to your room. Put a
few things in this space that could distract you when you are upset.
Fidget toys, books, or puzzles.

When you feel anger arising, pause, take five deep breaths, and count to
10. Think about the consequences that might happen if you react badly.
You could lose screen-time privileges or miss out on dessert! Learn how
to pause before you make bad choices.

Then, remove yourself from the situation and go to your

private and peaceful space.

There, you can use positive self-talk. Tell yourself it's okay, that everyone
feels anger. It's okay to tell someone how you feel. You can say, "I feel
upset."

If you still feel your anger escalating and worry it might get out of
control, talk to an adult and work together to find healthy coping
strategies.

a step-by-step guide to creating your own

calming corner at home

MINDFULMAZING.COM 16
 The Truth About My Behavior
Sometimes I might get angry, upset, or disappointed, and when I feel this way,
I might act in ways that are not appropriate. I might feel like I have lost control
and hit, yell, or act in any other way that might hurt or upset others. Here is
what I want the adults in my life to know:

WHAT MY BEHAVIOR WHAT MY BEHAVIOR

DOESN'T MEAN REALLY MEANS

I hate you I'm overwhelmed

You are a bad parent I'm trying to tell you about

my needs
You are a bad person
I'm likely hungry, tired,
I'm a bad child overwhelmed, lonely, scared
or anxious and I don't know
I'm manipulating you how to express myself

You should give me I'm still learning how to

everything I'm asking for handle BIG feelings

I should be punished My brain can't process

reason when I'm feeling this
I'm just a bad, angry kid overwhelmed

I'm a defiant kid with I want to learn better coping

behavioral issues skills

I'm paying close attention to

how you respond to my
behavior so I know how to
respond next time
Anger can be a
mask for many
different emotions I feel safe with you

MINDFULMAZING.COM 17
 REFRAMING THOUGHTS
COPING SKILLS
Negative and anxious thinking is NOT helpful. It's important to
learn balanced thinking.

You can start by learning that thoughts are not facts. And more often
than not, your thoughts are wrong. Unhelpful patterns of thinking fuel
anxiety and anger.

The worksheets in this section are designed to help you become a

more balanced thinker by learning to recognize and change your
thinking style to finally take a stand and talk back against your anger
bully!
You can create your own
chest of coping skills for when
anger strikes.

These skills might seem

difficult at first, but, be rest
assured in time, they will start
to feel automatic.

MINDFULMAZING.COM 18
 COPING SKILLS FOR SUPERHEROES
This is a collection of tools and strategies you can use when you
are feeling anxious, scared, worried, angry, or stressed.

Hug a tree DANCE Walk on your

TIPTOES Practice YOGA

Have a
Enter your CALMING SPACE HEALTHY SNACK
Squeeze a
CRY BALL Drink relaxation tea
Think good
Listen to MUSIC THOUGHTS SMILE OR LAUGH
Do 10
JUMPING JACKS
Talk to a FRIEND
Take 10
Count backwards DEEP BREATHS Read a BOOK

NAME
your emotion Grab a
NAME 5 THINGS PAUSE
YOU'RE GRATEFUL FOR what you're doing FIDGET TOY

Cuddle or play
Drink a
WITH YOUR PET Take a rest or nap
GLASS OF WATER JOURNAL
or write a letter

COUNT to 10

Give a BIG HUG

Positive self-talk
(USE AFFIRMATIONS)
Change scenery
OR STEP OUTSIDE

MINDFULMAZING.COM 19
 MY SUPERHERO MAP
Use one word
DRAW YOUR FACE WHEN YOU to describe
ARE ANGRY how you feel My favorite calming word

just breathe
Are there other ways of
WHAT MAKES ME LAUGH? handling your anger?

do your favorite things

WHAT MAKES ME SMILE?

SHARE HOW YOU BEHAVE

WHEN ANGRY did you mean these words?
What I said or did
when I was angry

Count
backward from
10
you got this!

MY TOP 4 FAVORITE COPING STRATEGIES

#1 #2 #3 #4
20
MINDFULMAZING.COM
 My Happy Places
Make a list of all the places, people, or situations that make you feel
calm and happy.

MINDFULMAZING.COM 21
 Draw Your Anger
MY ANGER BULLY'S NAME:

MINDFULMAZING.COM 22
 Today I feel...
Circle the way you feel.

Happy Sad Angry Nervous Excited

Tired Worried Focused Confused Joyful
Confident Upset

Write a word to describe your feelings.

Today I am...
Draw a face showing the way you feel today.

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INDFU
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23
 Coping Skills
Coping skills teach you how to deal with stress, anger, anxiety,
sadness, or any other big feelings

GOOD BAD
Using positive self-talk Name-calling or being rude

Deep breathing Becoming aggressive

Taking a shower Spreading rumors

Going for a walk Yelling or screaming

Doing something you love Hurting yourself

Exercising Threatening

Talking it out Doing something dangerous

Playing a sport or game Shutting down

Hanging out with friends Pretending like you don't

Taking a time-out care

Counting to 10 Blaming other people

Negative self-talk

Avoiding family and friends

MINDFULMAZING.COM 24
 Letting Go of Thoughts
3D Balloon Craft
1. Start by cutting out the hot air
balloon elements from the template.

If you wish your balloon circles to be

different colors, trace the circle
element onto colored card stock.

2. Next, fold the circles carefully in half.

Begin to layer the colored circles, one

on top of the other – aligning each
as you go.

3. Once all the circles have been

layered, apply lots of glue to the
empty white space, unfold the last
circle, and secure.

The circle will now pop to create a Finish off by gluing your
colorful 3D Balloon.
5. balloon, clouds, balloon
base, and rope (you can
4. Write in each slot of the balloon use real string for a wow
effect) to the card stock
things that you could let go of. Any
anxious or angry thoughts? Are you paper.
holding any grudges? Write them on
the balloon circles. Then talk about
these thoughts with someone who
cares about you.

MINDFULMAZING.COM 25
Letting Go of Thoughts
3D Balloon Craft

MINDFULMAZING.COM 26
 Cut out
circles 3D
Balloon
and fold Craft
in half

MINDFULMAZING.COM 27
 Problem Solving Toolkit
Identification. Stop and think about what your
problem is. Name your emotions attached to the
problem.

Think of the best way to solve your problem.

Brainstorm a few ideas. Ask for help.

Think about what would happen if you tried each

solution. Make a list of pros and cons for each.

CHOOSE A SOLUTION AND

TRY IT.

NAME A PROBLEM YOU HAVE WHERE

YOU CAN APPLY THE STEPS ABOVE

MINDFULMAZING.COM 29
 Happy Places Thoughts
What are things that make you happy? Do you have a happy place?
Can you take your thoughts there right now? What do you see, hear,
smell, feel, and taste?

Emotion/positive word focus of the day:

Happy, Calm, Peaceful, Positive, Kind, Thoughtful

Draw It!

Here's what looks like!

MINDFULMAZING.COM 30
 Something Different?
Respond differently to your anger triggers and see if there is a positive
outcome.

TRIGGER HOW I NORMALLY REACT:

TRY A DIFFERENT REACTION:

WHAT HAPPENED?

MINDFULMAZING.COM 31
 Anger Behaviors
Below are some common reactions to feeling angry. How many of
these behaviors have you done?

Hit things
Spit Kick
Cry
Give dirty looks
Slam doors
Use mean words

Throw things Charge at people

Stomp Clench fists

Be destructive Hit myself

Talk back
Push or shove
Argue Name-call

Instead do this!!
Write alternative behaviors in the bubbles below.

MINDFULMAZING.COM 32
 Circle of Control
Brainstorm things you can control and things you can’t control, and
write your ideas in the inner and outer circle below.

I CAN'T CONTROL

I CAN CONTROL

Some Idea's
What others think Actions of others Others being kind Others' words The weather

My actions My behavior How hard I try Who my Being honest

friends are

MINDFULMAZING.COM 33
 Feelings Thermometer
Dino Edition
Using the thermometer below, become familiar with the progression
of feelings and emotions from happy all the way to angry. Then, take
a moment and think about strategies you can use at each level on
the thermometer to stop your feelings from progressing to the
explosive top.

ENRAGED, EXPLOSIVE, FURIOUS

- OUT OF CONTROL

ANGRY, AGITATED, MAD - FEARFUL

OF LOSING CONTROL

IRRITATED, FRUSTRATED, STRESSED

YELLOW ZONE - ANNOYED

DISAPPOINTED, UPSET

MINDFULMAZING.COM 34
 Calm-Down Plan

What can I do to calm down

at each temperature?

Calm breathing
Red Zone
Angry/Aggressive - Stomp your feet
Out of Control
Change what you are doing
Light Red Zone
Agitated - Fearful
of Losing Control
Do 10 jumping jacks
Orange Zone
Go outside/take space
Irritated, Frustrated,
Stressed
Use a fidget toy
Yellow Zone
Anxious,
Disappointed, Upset Say a positive affirmation

Think of something happy

Green Zone Count backward from 10

GREEN ZONE -
Calm
Calm andand
Happy
Happy
Talk to a friend or parent

Color/draw/write/listen to music

Keep up the good work! You are calm

MINDFULMAZING.COM 35
Mood Match
Can you tell the color of the feelings below?
Color the word box of each picture based
on the mood thermometer.

happy sad

hurt shy loved

tired silly scared

MINDFULMAZING.COM 36
NAME: CURRENT MOOD:

DATE: MOOD I'D LIKE:

Things That Make Me Angry

& THINGS THAT MAKE ME CALM
Write down everything that comes to mind that makes you
angry and everything that helps calm you down! Here you can
journal about specific situations that you found frustrating or
hard to manage. Write it all down and let it go!

MINDFULMAZING.COM 37
 Things That Make Me Angry
& TH I N G S T H A T M A K E M E C A L M

Write in the red bubbles things that make you feel angry,
and write in the blue bubbles your favorite calming
strategies.

MINDFULMAZING.COM 38
 Name:

Reflection Sheet Date:

Here I can think about my anger and work towards solutions.

What happened that made me angry? My friend hit

me!

Color in the puff symbols below to indicate how angry you got.
One puff being not very angry to five puffs being over the top angry 5!

Did I do or say anything I

Good job! It seems like you
regret when I was angry?
are using your coping skill
strategies effectively!

How did I act or behave when I was angry?

What can I do better next time?

MINDFULMAZING.COM 39
 Anger Survey

How much time do I spend angry each day?

Not much at all All the time

1 2 3 4 5

How confident am I in my abilities to handle my anger?

Not confident Very confident

1 2 3 4 5

HOW MANY COPING STRATEGIES DO YOU KNOW?

1 2 3 4 5 6 7 8 9 10
Not Many All Kinds

HOW ARE YOU FEELING RIGHT NOW?

MINDFULMAZING.COM 40
 Reward Tracker
Each time you complete a worksheet, color in a book.

Total:

My Reward:

MINDFULMAZING.COM 41
When I am angry,
I can react positively.

1. I keep my hands to myself.

2. I walk away from what's

making me angry.

3. I count to ten.

4. I reflect on why I'm angry.

5. I think about how I can

solve the problem.

6. I ask for help if I need it.

MINDFULMAZING.COM 42