Feeling angry? Let’s cool it down
Everybody feels angry sometimes. Anger is a normal feeling. What matters is what we do with it.
What does anger feel like?
Your face may feel hot. Your hands might make tight fists. Your heart beats fast, and you might want to shout. Anger can grow quickly, like the red rising in a thermometer.
Check your temperature
Point to where you are on the thermometer. Are you calm, a bit grumpy, angry or boiling? It is easier to cool down when you are still in the yellow or orange part.
The anger rule
It is okay to feel angry. It is not okay to hurt anyone, hurt yourself or break things.
Cool-down steps
1
Stop
Freeze like a statue for a moment.
2
Breathe
Take 5 slow, deep breaths. Count them on your fingers.
3
Cool down
Walk away, get a drink of water, or hug a pillow.
4
Talk
Say “I feel angry because…” to a grown-up.
Finish the sentence
I feel angry when ______________________________
Something that helps me calm down is ________________
Did you know?After a big feeling passes, it can help to talk about it. You might find a way to fix the problem together.
For grown-ups: Try to stay calm yourself and name the feeling for your child (“You seem really angry”). Talk about what happened only after everyone has cooled down. Practice the cool-down steps at a calm time, so they are easier to use in the moment.