A rotating 12-week curriculum adapted from SAMHSA’s evidence-based anger management
program. Every class stands on its own — that’s what lets you join at any week — and each teaches one
practical skill.
-
1 Understanding Anger and Anger Management
Explore how anger differs from aggression, and learn to notice the body and thinking cues that signal it's building. You'll practice a simple breathing technique to create room before you react.
- Tell anger apart from aggression
- Notice early warning signs
- Practice a grounding breath
-
2 Motivation and Commitment to Change
Weigh the real costs and benefits of your current patterns, then connect your goals to values that matter to you. You'll leave with a plan for days when motivation runs low.
- Weigh costs and benefits
- Connect goals to values
- Plan for low-motivation days
-
3 Assertive Communication
Learn to state what you observe, need, and will do next in clear, respectful language instead of demands or silence. You'll practice listening, acknowledging another person's view, and setting a boundary calmly.
- State needs clearly
- Listen and acknowledge others
- Set a calm boundary
-
4 Changing Thoughts That Fuel Anger
Notice how automatic thoughts can speed anger up, and practice checking those thoughts against the evidence before you act. You'll build a more balanced take on tough situations without ignoring real unfairness.
- Catch automatic thoughts
- Check thoughts against evidence
- Build a balanced view
-
5 Anger and Healthy Relationships
Look at relationship patterns in family, work, and friendship conflicts, and learn how a boundary differs from control. You'll practice acknowledging impact on others while staying accountable for your own behavior.
- Tell boundaries from control
- Acknowledge impact on others
- Stay accountable for behavior
-
6 Developing an Anger Management Plan
Put your own warning signs and coping strategies into one plan that matches your response to how intense things get. You'll write if-then steps and a way to recover after a setback.
- Map personal warning signs
- Write if-then coping steps
- Plan recovery after setbacks
-
7 Mindfulness: Creating Space Before Responding
Practice noticing thoughts, feelings, and urges as they arise, without acting on them right away. You'll try a short breathing or grounding exercise and build a pause before your next move.
- Notice urges without acting
- Practice a grounding exercise
- Create a pause before acting
-
8 The Anger Cycle: Cues, Escalation, and Consequences
Map the sequence from an early cue to escalation to what follows, and find the points where a different response is still possible. You'll see how short-term relief can reinforce a pattern.
- Map cues to consequences
- Find points to intervene
- See how relief reinforces patterns
-
9 Conflict Resolution and Problem Solving
Learn to define one problem, generate several options, and choose the most workable one, not just the first idea. You'll build an agreement with clear follow-through and a date to revisit it.
- Define one clear problem
- Generate several options
- Build a follow-through agreement
-
10 Calming the Body and Nervous System
Understand how the body reacts to stress and practice ways to bring it down, from breathing to grounding to movement. You'll write a break-and-return plan for when you need to step away.
- Recognize body stress signals
- Practice grounding and movement
- Write a break-and-return plan
-
11 Substance Use, Anger, and Coping
Look at how alcohol and other substances can affect judgment, sleep, and conflict, and why relief can keep a pattern going. You'll identify replacement coping options and when to reach for support.
- Understand substance-related risk
- Identify replacement coping options
- Know when to seek support
-
12 Individualized Anger Management and Motivation Plan
Pull your warning signs, calming tools, thinking checks, and communication skills into one plan built for you. You'll set a 30-day action step, a way to handle setbacks, and a review date.
- Combine skills into one plan
- Set a 30-day action step
- Plan for setbacks
Module themes may be refined by your facilitator.