ANGER Paperback Book

Cover Template - Left to Right

MANAGEMENT 8" x 10" Book

(203.20mm x 254.00mm)

16.441"OFx DISCOVERY
A JOURNEY 10.250" Overall Dimensions
WITH RONNY THE FRENCHIE TO
STAY CALM, BOOST(417.61mm x 260.35mm)
EMOTIONAL RESILIENCE, AND FOSTER INNER PEACE

0.191" Spine Width

(4.86mm)

Standard Color
85 Pages
White Paper

AGES

6+
Front Cover
8" x 10"
Laura McMullin, PhD (203.20mm x 254.00mm)
 ANGER
MANAGEMENT
A JOURNEY OF DISCOVERY WITH RONNY THE FRENCHIE TO
STAY CALM, BOOST EMOTIONAL RESILIENCE, AND FOSTER INNER PEACE

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 © Ricca’s Garden. All rights reserved. No part of this publication may be reproduced,
distributed, or transmitted, in any form or by any means, including photocopying, record-
ing, or other electronic or mechanical methods, without prior written permission of the
publisher, except in the case of brief quotations embodied in critical review and certain
other non-commercial uses permitted by copyright law.

Disclaimer Notice:
Please note the information contained within this document is for educational and enter-
tainment purposes only. All effort has been executed to present accurate, up to date,
reliable, complete information. No warranties of any kind are declared or implied. Readers
acknowledge that the author is not engaged in the rendering of legal, financial, medical
or professional advice. The content within this book has been derived from various
sources. Please consult a licensed professional before attempting any techniques outlined
in this book. By reading this document, the reader agrees that under no circumstances is
the author responsible for any losses, direct or indirect, that are incurred as a result of
the use of the information contained within this document, including, but not limited to,
errors, omissions, or inaccuracies.

ricca_garden
[email protected]
Published & Designed in Brisbane, Australia
2 First print: Jul ����

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 Free Bonus
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So, what are you waiting for? Claim these free bonuses by scanning the QR code below or typing
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 Table of Contents

Free Bonus ...........................................................................................................................................3

Hello Kids ...............................................................................................................................................6

Note to Parents, Caregivers, and Guardians .........................................................................8

What to Do in the Heat of the Moment? ............................................................................10

Set Yourself Up for Success: Create a Calming Corner ....................................................14

Part 1: BEFORE Anger Strikes .....................................................................................................15

Activity 1: Talk Smart to Yourself ...................................................................................................18
Activity 2: Name it to Tame it ........................................................................................................23
Activity 3: Identify Things That Make You Angry ...................................................................27
Activity 4: When Does Anger Show Up in Me? .........................................................................29
Activity 5: The Anger Thermometer .............................................................................................32
Activity 6: The Anger Volcano .........................................................................................................34
Activity 7: The Anger Glasses ...........................................................................................................38
Activity 8: Requests vs Demands ....................................................................................................42
Activity 9: Using I-Message ..............................................................................................................44

Part 2: DURING Explosive Moments of Anger ....................................................................46

Activity 10: Let’s Get Physical! .........................................................................................................48
Activity 11: Pause, Breathe, and DRAW IT OUT! .........................................................................51
Activity 12: The 90-Second Rule—Ride the Wave! ..................................................................52
Activity 13: Speak Your Truth with Care .....................................................................................57
Activity 14: Your Tone Matters ......................................................................................................60
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Part 3: AFTER Anger Strikes........................................................................................................63
Activity 15: Building Empathy ..........................................................................................................65
Activity 16: Be a Solution Explorer ...............................................................................................69
Activity 17: Replay! Consider Their Feelings .................................................................................71
Activity 18: Mind Movie Superhero Training .............................................................................73
Activity 19: Finding The Good ...........................................................................................................76
Activity 20: The 4-Step Apology .....................................................................................................80
Activity 21: Practicing Gratitude ..................................................................................................83

Conclusion ..........................................................................................................................................85

About the Author .........................................................................................................................86

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 Hello Kids!

I’m Ronny the Frenchie, your favorite furry friend. As you look at me, you’ll see that I am one
happy pup. Yup! That’s right. I’m a happy-go-lucky kinda guy. But you know what? Sometimes, like
you, I get a little angry when things don’t go my way or when something is totally unfair. Do you
ever feel that way? When something is unfair, it can make you SUPER mad, right?

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I don’t mean to be dramatic, but honestly, there are times when I feel like there’s a volcano
inside my body, ready to explode with hot lava. Have you ever felt anger like that? It’s pretty
intense and it can feel uncontrollable. But don’t worry my friends, I have good news—I’m here
to help.

Anger is a normal and powerful emotion

that we all feel.

Yes, even us canine cuties feel anger from time to time. In this workbook, I’m going to share
with you some really cool tricks and tips for managing anger when it arises. I will tell you
fascinating stories, each teaching an important lesson on how to move through anger. By the
time you complete this book, you’ll be well on your way to becoming an Anger Management
Superhero!

Ready to get started!? Let’s dive in!

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Dear Parents, Caregivers, and Guardians,

We are so excited to take on you this journey, guided by Ronny the Frenchie, as we work together
to support your amazing child in managing their anger.

Anger is a normal human emotion that we all experience, and it can be VERY intense. Navigating
through it can be challenging, especially without the right tools and skills. That’s where this work-
book comes in.

This workbook not only helps your child manage anger, but it can also be beneficial for you as an
adult. We highly encourage you to go through the activities with your child, practicing the tech-
niques side by side. It’s also helpful to model how you use these tools when you feel angry.

Even if your approach to handling anger isn’t perfect, children can learn so much from observing
adult behavior. The key is to be intentional about using these strategies and demonstrating them
to your child.

Think of this workbook as a shared “tool kit” for building stronger emotional skills together. By
working through these exercises, you'll both be better equipped to handle anger when it arises.

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The workbook is organized into three sections:

Part 1: BEFORE Anger Strikes

In this section, you’ll find healthy habits for emotional regulation during calm times, which
you can later apply during intense moments of anger.

Part 2: DURING Explosive Moments of Anger

Here, you’ll discover “triage” strategies and skills to diffuse anger during intense episodes,
minimizing potential harm in the heat of the moment.

Part 3: AFTER Anger Strikes

This section offers techniques for “repairing and restoring” relationships, returning to
peace and harmony within yourself and with others.

We hope you find the skills and strategies in the workbook supportive for you and your child.
Together, you'll build a foundation of understanding and emotional resilience.

Let the adventure begin!

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What to Do in The HEAT of The Moment
Immediate Anger Management Tools

Well, you won’t believe it. I’m in a FIREY situation right now.

My insides are BOILING!

My heart is beating so fast; my paws are sweaty; my bark is so loud; my teeth are grinding... I’m
ANGRY and I don’t know what to do about it! Can you please help?

I’ll spare you the details of what happened. I just need your help. Can you please help me CALM
DOWN a little so I can think clearly and get out of this firey situation ASAP?

I’m not quite sure what to do here. I’m so angry that my thoughts are blurry. I can’t think
straight. I’m barking at everyone and I want to bite something... What should I do???

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“I can help!” says a voice swooping from above.

Oh thank goodness... Ollie the Owl! You can help me? What
should I do? I’m so MAAAAADDD I can barely see straight!

“Well, first of all... let’s just take a breath my friend... take one
breath at a time... see if you can take in a little more air in
the next breath... just fill your lungs with as much air as you
can take in... let’s start here...”

Okay, breathing...
1... deep breath...
2... deep breath...
3 deepest breath... done!

“Good. How does that feel?” Ollie asks...

Better. Now what?

“Well, now we can use your body to help you calm down... can you run around this tree a few
times? Sometimes just getting all that energy out can help.”

Sure! I love running... watch me go!

“Awesome Ronny You’re so fast! Keep going!”

Whew... okay... that was kinda fun and tiring... I’m feeling better... less hot and bothered... what
now, my friend? 11

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“Well, the last thing we can do in this moment of anger is to remember that all big feelings always
pass in time... there’s probably a good reason why you felt so much anger... want to tell me about
what happened?”

Yes, thanks for listening. What happened was soooo unfair...

And just like that, Ronny the Frenchie was back to feeling calmer and could respond more skillfully
to the situation that lit a fire in his belly...

Now, I have got a question for you, kids.

It’s time to put your detective hat on!

What just happened here between Ronny and Ollie the Owl? Circle the 3 strategies that Ronny
used to move through intense anger:

• Yelled at the top of his lungs

• Bit Ollie the Owl because he was so mad
• Took a few deep breaths
• Ran around to get his energy out
• Talked to a friend about what happened
• Fell asleep
• Ignored his feelings

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Were you able to circle all the strategies?

When you find yourself in the HEAT of the moment, these are three EXCELLENT ways to help you:

• Take a few deep breaths to calm down

• Move your body to release the anger energy
• Start sharing what happened with a trusted friend

You can think of these strategies as BMT

(Breathe—Move—Talk)...

And you know what also really helps? We can actually strengthen our anger management muscles
BEFORE anger strikes. Wanna know how? Read on! The next section will set YOU up for being an
Anger Management Superhero, just like Ronny!
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 Set Yourself Up for Success
Create a Calming Corner

When we can relax, we can think more clearly and solve our problems faster.

1. Find a quiet space in your home that can be your own special place.
2. Add some pillows, blankets, and soft stuffies or toys that you like.
3. Include some paper and colors to draw with.
4. Spend time in your Calming Corner anytime you need to relax.
5. Revisit your special place anytime you need a break or some quiet time.

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 Part 1:
Before Anger Strikes

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 Friends, have you noticed how you can feel
a range of emotions throughout the day?

It's like we're on a rollercoaster, cruising from calm and collected one moment to frustration or
anger the next, only to find ourselves back feeling comfortable and peaceful afterward.

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Let me tell you; it's completely normal. It’s just how emotions move through our bodies
depending on what we’re experiencing at any given moment. They come up and go away like
waves in the ocean and it happens to all of us.

Take me, for instance. I can be relaxing on the grass, basking in the warmth of the sun, and
enjoying a peaceful moment, when suddenly something happens that completely changes my
mood. If a squirrel runs by and wants to play, I’ll feel super excited, running, and chasing after
it.

On the other hand, if another animal comes by and snatches my banana, I’ll go from feeling
calm to furious in a heartbeat. Once I've reclaimed my snack, however, I'm back to my peace-
ful self. It's amazing how swiftly our emotions can fluctuate throughout the day, isn't it?

Now, in this section, we're going to equip ourselves with tools we can practice during those
calm “regular moments” and apply these strategies for those “explosive moments” when anger
comes knocking.

Are you ready?

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Activity 1

Talk Smart to Yourself

Okay friends. Let’s be real. There are so many words in our world, right? Some words feel good.
Some words feel yucky. For example, when I hear my family say “Good Ronny! Good Boy.” I feel happy.
When I hear someone say, “Bad Boy!” I feel sad. Have you ever had an experience like that?

Words are so powerful and while we may not

be able to control what other people say to us, we can

DEFINITELY TALK SMART TO OURSELVES

and be our own good friend.

Do you know what I mean?

Here. Let me give you an example.

Have you ever worked on something that was a bit challenging

and not working very well? Maybe you were building or fixing
something, and it wasn’t going as planned. Maybe you made a
mistake and got frustrated. Have you noticed what words go
through your mind?

What I’ve noticed is that some kiddos might say “Ugh, I’m not good at anything! I can’t do this!”

Other kiddos might say “Ugh, this is so frustrating! But I know I can do it. I believe in myself. How
can I fix it?”
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Do you notice the difference between these “Inner Words”? The first one is droopy, right? It’s
defeating. It’s not very supportive, right?

The second one acknowledges the challenge and reinforces a supportive statement—I know I can do
this. I believe in myself. It goes on to explore what needs to happen in order to resolve the issue.

I, Ronny the Frenchie, ALWAYS DO MY BEST to TALK SMART TO MYSELF. Now, let me tell you how I
tackle those tough moments.

So, the other day I was on the hunt for a buried bone, sniffing away in the backyard. But no
matter how hard I sniffed, I couldn’t find it, saying “Where is it!? I know it’s here!” I began to feel
so frustrated.

Instead of saying something like “Ugh, I’m such a useless dog. I can’t do anything right. I can’t even
find my bone.” I remembered to TALK SMART TO MYSELF.

This is what I said instead, “Okay, where is this bone? I know it’s here somewhere. I know that I can
find it. I may need a little more patience, but I know I can do this!” And you know what happened? I
took a deep breath and had a break before trying again. I was able to RELAX for a few moments
and that made everything better.

And guess what? With a little belief in myself, a little patience, and a relaxing break to recharge, I
was able to find the bone I was looking for. I felt AMAZING! I did it! I accomplished my mission, and
you can do the same!
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So, when you're feeling frustrated with something that's not going your way, remember THE
POWER of TALKING SMART to yourself. See how it can help you accomplish your mission!

Did you notice what Ronny did in a moment of frustration? Circle the 3 strategies he used:
• Ran in circles like crazy
• Barked loudly out of frustration
• Talked Smart to himself
• Took a deep breath
• Relaxed for a few minutes
• Forgot what he was doing

Let’s take a look at some handy techniques to navigate through frustration, which can grow into
bursts of anger if we don’t calm down in time.

Talk Smart to Yourself

Talking smart to yourself is a fantastic tool. By using calming words, it can make everything
better. Check out the table below and see how different it feels when you shift the “Angry Words”
to “Calming Words”. Try it and see!

Angry Words Calming Words

I can’t do this! I know I can do this. Maybe I just need to try a different way.

I’m not good at this! This is really hard, but I know that I can figure it out.

This will never work! Maybe I can get a little help with this.

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Now, it's your turn! Can you turn the angry words below into calming words?

Angry Words Your own Calming Words

I give up!

I can’t stand this anymore!

Why does this always

happen to me?

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 Try
Try This
This
Breathing
Breathing Practice!
Practice! EX

HALE
INHA LE
EXHALE

INH
A LE

Roller Coaster Breathing

Something amazing happens when we can take a moment to breathe in a challenging situation.
And here’s a really fun way to do it... It’s called Roller Coaster Breathing!

Imagine your pointer finger being a rollercoaster that rides up and down the tracks around your
other hand. Breathe in as the coaster rides up each finger. Breathe out as you ride down each
finger. It’s so fun! Try it!

Now, when frustration hits, you've got some awesome tools in your toolkit. Here’s the best part:
when you practice these tools during calm or mildly frustrating moments, you’re building up your
Superhero Muscles. When those big anger bombs go off, you’ve got these ninja-like moves to
handle them. Pretty cool right?

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Activity 2

Name it to Tame it
Friends, did you know that there are scientists who study how
our brains and emotions work? They are called Neuroscientists
and they have discovered something AMAZING that can help us
when our emotions get really big and intense.

You know how anger can feel really hot inside our body like red
lava bubbling up? Or like an Anger Dragon breathing fire?
Well, guess what?

It turns out that when we NAME our emotions,

we can actually TAME them.

When that “anger lava” is flowing inside, if I say, “I’m really angry right now”, it helps cool down the
heat. Or if we imagine the “Anger Dragon” getting really mad, we can say, “My Anger Dragon is
REALLY upset right now.” Just by NAMING the emotions we’re feeling, we can actually calm them
down.

You might be thinking, "Can it really be that simple?" Yes, it can! This trick, "Name it to Tame it," is
super effective! Here’s how it works:

When you NAME what you’re feeling,

your brain sends calming signals to your body,
and those big emotions start to fade away.

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Let’s say that you’re playing a game with a friend, and they are not playing by the rules—they’re
cheating. You asked them to play fair, but they’re not doing that. Now it’s not fun anymore. You
feel like you might explode in frustration and just walk away from the game, but you really want
to keep playing.

In this situation, you can NAME the emotion by saying, “Hey, this is getting frustrating (the emo-
tion). You’re not playing by the rules, and it’s not fun anymore. Can you please follow the rules, or
should we just stop playing together?”

See how that works? It’s like magic! To use this powerful strategy, you need to expand your Feel-
ings Vocabulary so you can NAME the feelings accurately.

Let’s Practice Using This Feelings List!

Angry Happy Sad Calm Scared Energetic

Disgusted Excited Lonely Peaceful Shy Determined
Hateful Enthusiastic Guilty Loving Nervous Inspired
Furious Pleased Disappointed Thankful Suspicious Motivated
Jealous Confident Bored Caring Embarrassed Creative
Offended Silly Tired Valued Terrified Focused
Hostile Grateful Hurt Accepted Worried Vibrant
Annoyed Hopeful Inferior Trusting Anxious Strong
Frustrated Content Rejected Relaxed Regret Refreshed
Irritated Delighted Upset Supported Excluded Empowered

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Use the Feelings List to see if you can identify several feelings that ACCURATELY describe how you
felt.

Positive Moment
Think about one positive experience you had recently—something that made you feel wonderful.
Write down at least 3 feelings you identified that can accurately describe your experience.

_________________________ _________________________ _________________________

Challenging Moment
Now do the same thing for one challenging experience you had recently. Can you write down at
least 3 feelings you experienced at that moment?

_________________________ _________________________ _________________________

When we Name it to Tame it, we can think more clearly, and we feel better inside. That helps us
move through the challenging moment more easily.

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Understanding What Makes Us Angry
Another way to make friends with anger is to keep an eye out for the stuff that makes you mad,
so you’re ready for it when it pops up.

When we're uncertain about what triggers our

anger, it's much harder to know how to handle it.

Sometimes, we might feel really upset or irritated, but we don't want to admit it or show it.
Maybe we're not sure how to talk about our feelings, or we're worried about getting in trouble.
Perhaps we didn't want to upset someone, or thought it wasn't okay to be angry.

But guess what? It's totally normal to feel angry sometimes, just like feeling happy or sad. It's a
natural human emotion. It’s okay to talk about it and share your feelings with someone you
trust. They can help you understand and deal with your anger in a healthy way.

Once we know why we feel

angry, we can make smarter
choices about how to handle it
next time.

In the next two activities, let's be Anger Detectives and

figure out what might make the Anger Dragon come out
in you.

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Activity 3

Identify Things That Make You Angry

We can figure out what makes us angry by looking at which things push our “Anger Buttons.” Look
at the list below. Which ones do you relate to? Circle all the ones that hit home for you.

• When something is unfair

• When I feel left out
• When I feel unsafe
• When someone stops me from doing something I want to do
• When someone doesn’t respect my personal space
• When it’s time to do chores and I don’t want to
• When someone breaks the rules or cheats in a game
• When a sibling takes something from me without asking
• When something is not working, and I need it to work
• When someone interrupts me when I am trying to talk
• When my parents say no to something I really want
• When someone bumps into me and hurts me by accident
• When I have something special taken away
• When someone breaks a toy that’s special to me
• When I feel disrespected by another person
• When I am being asked to stop playing while having so much fun
• When someone teases me or treats me unfairly
• When someone puts down my friends or family
• When I can’t figure something out
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How did it go? Are there other things that make you angry?

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

What was your reaction to the anger triggers? Did you start ignoring others or lose control of
your body?

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

Do you think your responses were helpful or unhelpful?

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

ANGER

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Activity 4

When Does Anger Show Up in Me?

Have you ever noticed that anger can sneak up on us at different times? And you know what? If
we're tired, bored, or hungry, it can add fuel to the fire.

Now, let's take a moment to reflect. Think back to a time when you felt angry, and jot down a few
lines about the experience. What sparked the anger? What led to it? Check out some examples on
the next page in case they help you remember.

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

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 AT HOME AT SCHOOL
Maybe it's when you and your sibling Did anyone at school
have a challenging moment? make you feel angry?

Or when you don't want to do Maybe something happened in the

something your parents ask? playground, or in class?

When Anger Strikes

AT A STORE OTHER PLACES

Have you ever felt angry when you Have you felt anger when playing at
wanted something that you the park, or in the car?
couldn't have?
Do you remember what was happening
Or maybe the line was really long and you at the moment when you felt angry?
were tired of waiting?

After your anger settles down, what feelings stick around? Circle the ones that apply or write
your own feelings:

- I feel bad like I have made a big mistake.

- I get red in the face from feeling embarrassed.
- I feel like I cannot do anything about it.
- I feel a bit better like a storm has passed.
- I feel scared and worried.
- I feel unsafe, like something bad might happen.
30 - Others: ____________________________________________________________________

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What do you get back from being angry? Does it solve your problems? Again, circle the ones that
apply.

- It ruins fun plans.

- I lose out on cool stuff, like playing video games or going places.
- It causes trouble with family and friends.
- Others: ____________________________________________________________________

Think about how your anger affects other people. How do they feel?

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

How do you feel when you are around someone angry? What do you think about that person?

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

Remember, even though anger can be a really intense and powerful emotion, we can TAME the
Anger Dragon inside us when we have the right tools to manage it. We don’t have to let our
anger take over.

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Activity 5

The Anger Thermometer

You know what a thermometer is, right? It’s that nifty tool we use to measure temperature in a
room. Well, get this: we can use the same tool to tell how we’re feeling inside!

Just like we can tell how cold or hot a room is by using a thermometer, we can actually tell how
we’re feeling using the Anger Thermometer. The “hotter” we’re getting inside, the angrier we
might be getting. This can help us intervene before anger reaches a boiling point.

Read through the descriptions of each color on the Anger Thermometer. Each color represents the
intensity of our feelings, from calm to exploding anger.

RED: Exploding Anger

Angry, furious, yelling, stomping, meltdown

ORANGE: Frustrated and Upset

Irritable, annoyed, body tense, uncomfortable

YELLOW: Worried and Unsettled

Pacing, concerned, distracted

GREEN: Happy and Calm

Smiling, laughing, relaxed, enjoying yourself

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Can you think of examples of when you felt each of the emotions? Write down one example for
each color.

RED:____________________________________________________________

_________________________________________________________________

ORANGE: ______________________________________________________

_________________________________________________________________

YELLOW:________________________________________________________

_________________________________________________________________

GREEN:_________________________________________________________

_________________________________________________________________

Understanding our Anger Thermometer is super helpful because you can INTERVENE and do some-
thing before your feelings GROW into an EXPLOSIVE ANGER experience. If you feel that your anger
is creeping from yellow to orange, that would be a good time to PAUSE and see what you can do
to resolve the situation. Don’t wait until your anger reaches the red zone before taking action.

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Activity 6

The Anger Volcano

Just like the Anger Thermometer, the Anger Volcano helps us understand and manage our anger
before it erupts. Picture anger like a volcano. Just like lava bubbling beneath the surface, our
anger can rise and rise until—boom! —it explodes!

When we feel the lava rising in our body, the key is to INTERVENE before it reaches the top and
explodes everywhere. By using our calming strategies, we can cool down the lava before it burns
everything and everyone around us.

ANGER

Resentment Embarrassment
Fear
Envy Frustration
Sadness
Jealousy
Guilt Insecurity
34 Shame Hurt
Rejection
Disappointment
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Anger is neither “good” nor “bad,” but it sure can be intense and uncomfortable. Have you noticed
how anger is actually a complex mixture of feelings? We can see on the surface when someone
explodes in anger—like lava bursting out of a volcano—but there might be other feelings hidden
underneath.

Understanding these hidden emotions can help us

manage our anger better.

Take a look at the image below and read the different feelings that are “under the surface.”
Consider a time you felt really angry and see if you can identify what other feelings might have
been there.

Write about an experience of anger you recently had:

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

What other feelings from the list below do you think may have been hidden “under the surface”?

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

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Now, my friends, let’s practice noticing when the lava starts to build in your body. When it is
starting to build up, remember to do something about it to help yourself cool down.

Here are some physical signs that your anger is starting to rise.
These are your body’s way of signaling that the lava is beginning to bubble up:

- Your thoughts are going super fast

- You feel like yelling or screaming at someone
- Your jaw gets tense or you grind your teeth
- Your eyebrows are scrunching
- Your body feels tense
- Your heart is starting to race
- Your stomach feels uncomfortable
- Your body starts to feel hot
- Your voice gets louder

On the next page, draw a picture using colors and shapes to

show how anger feels for you in your body.

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Remember, by recognizing these signs early, you can use your calming strategies to cool down the
lava before it erupts.

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Activity 7

The Anger Glasses

Ever heard of something called “The Anger Glasses”? I've
had the experience of trying them on myself, and let me tell
you, it's quite an eye-opener, though not necessarily in a
pleasant way. However, understanding how they work can
be really helpful.

- Zoomed-In Vision: When you wear your Angry

Glasses, it’s like you can only see the problem and
you can get stuck there.

- Making Things Look Bigger: Your Angry Glasses can make small problems seem like big
problems. Something that could be a “snail-size issue” can look like an enormous
“dinosaur-size problem” when looking through Angry Glasses.

- Ignoring Other Stuff: With your Angry Glasses on, you might forget to think about the
other person. It's like your glasses block you from understanding things from their
perspective.

- Trouble Finding Solutions: When you wear your Angry Glasses, it can be hard to find the
right solution because possibilities are blocked. You’re only seeing problems.

But here's the good news: You can take off your Angry Glasses! Just like regular glasses, you can
actually set them aside. When you can do that, you’ll be able to see things more clearly and find
solutions that work for everyone.

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Let’s pause for a while and think about a time when you were

really mad:

Have you ever felt like you could only see one problem and couldn't think about anything else?
How did you respond?

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

Can you think of an example of something that seemed like a huge problem at first, but later
turned out to be not as bad?

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

How do you think wearing Anger Glasses might make it hard to understand how someone else is
feeling?

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

On the flip side, how do you think taking off our Anger Glasses might help us discover solutions to
problems?

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

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 Now friends, let me share with you how I, Ronny the Frenchie,

navigated through a challenging moment when I realized I had

the Anger Glasses on.

This happened to me JUST yesterday. You won’t believe it.

I was peacefully walking around my favorite pond and found

the perfect place to eat my favorite food (yes you guessed it:
banana!). I sat on a warm rock next to the pond and I was enjoy-
ing watching my turtle friends while nibbling on my favorite
snack... then all of a sudden, this seagull came rushing down from
the sky and scooped my precious banana from my happy paws.

I couldn’t believe it!

“Excuse me Sneaky Seagull, that’s MY BANANA!!!! COME BACK HERE!!!” I barked and barked as loud
as I could, but the Sneaky Seagull just kept flying away with my banana. I was SOOOO MADDDD!!!!
I could feel my blood boiling, my heart racing, and my bark getting louder and louder. How could
this Sneaky Seagull just STEAL my meal like that? It was so wrong. It was so unfair. I was so angry
at that moment and my Anger Glasses were DEFINITELY on.

With those Anger Glasses on, all I could see was

the problem right in front of me—the seagull

stealing my banana.

It felt like this tiny incident had grown into a huge issue. I com-
pletely ignored other people’s feelings and even started barking at
every person who walked by, including my friends, the turtles. This
was surely the WORST thing that could happen to a hungry Ronny!
I just could NOT believe it. I could not get over how rude, wrong,
and unfair this was to me. Why me? Why MY banana? I just
40
couldn't shake off the feeling of being so mad.

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But then, something changed. My Turtle Buddy Tom noticed I
was upset and asked. “Wow Ronny, did that seagull just take
your banana? That is not okay. I’m so sorry that happened to
you.” His words made me realize he cared about me, and it
made me feel better. Suddenly, I could see beyond my anger.

In that moment, I took off my Anger Glasses

and I could see the situation more clearly.

I accepted that, while unfair, there was nothing I could do to change it. There was no way to get
my banana back from the Sneaky Seagull. Instead of staying mad, I focused on finding a solution
for the future. I decided that next time when I want to eat a banana at the park, I can go under
the picnic table to protect myself and the banana from any Sneaky Seagulls. Just the thought of
that solution made things better. I now have a plan for next time.

Remember, friends, when you're feeling mad, try

taking off your Anger Glasses. It might just change everything!

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Activity 8

Understanding the Difference

between Requests vs Demands

Friends, I want to share something that can help you get what you need when expressing yourself.

When you want or need something from another person, there are two ways of asking for it: you
can REQUEST it, or you can DEMAND it... usually, people respond better to requests than to
demands.

A request is polite and respectful while a demand is bossy and rude.

Here is an example of each one:

Request: “Can I have a Popsicle please?”

Demand: “Give me a Popsicle now!”

Which approach do you think will help you get what you need and want from others?
Circle your answer:

Requests Demands

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If you chose REQUESTS, you’re right!

Let’s see if you can tell the difference between a

request and a demand... ready?

Read the statements below and put an “R” next to the ones that are polite and respectful
REQUESTS. Put a “D” next to the statements that are bossy and rude DEMANDS.

________ Please put the caps on the markers when you’re done.

________ Put the caps on the markers now!

________ Give me the skateboard!

________ Can I have a turn with the skateboard?

________ Get out of here!

________ I need space. Please find another place to play.

Great! You’re getting the hang of it! Next time you need or want something from someone, try
expressing yourself using REQUESTS and see how it goes.

Did you know there’s another SUPERHERO communication skill that everyone (even adults) needs
to practice? It’s SUPER helpful for expressing feelings, wants, and needs. It’s called I-Message. Have
you heard of this? It’s pretty cool. Let’s explore further!

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Activity 9

Using I-Message
Let me share with you a super cool way to talk about our feelings using something called
I-Message. This way of expressing feelings is so powerful because it helps us share our feelings
without blaming the other person. Pretty awesome, right? There are three parts to an I-Message:

1. State the feeling you have: “I feel angry right now...”

2. Explain what led to this feeling: “Because you took my toys without asking.”
3. Offer a solution for next time: “If you want to use something of mine, please ask me next time”.

Now you try it! Think of a challenge you recently had and see if you can use an I-Message to
express yourself and resolve it.

Write down the challenge. What happened?

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

How did you feel about it?

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

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What would you prefer next time?

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

Now put it all together in an I-Message:

I feel ____________________ because you_____________________________________________________________________

_____________________________________________________________________________________________________________

Next time, please____________________________________________________________.______________________________

_____________________________________________________________________________________________________________

Excellent! You’re getting the hang of this Superhero skill! By using I-Messages, you can share your
feelings and find solutions in a way that helps everyone understand each other better.

But wait, there’s more! Let’s talk about what to do when we’re in the HEAT of the moment and
anger shows up like a big, fiery dragon. It happens to all of us and it’s totally natural. The
important thing is knowing how to handle it when it does. 45

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 Part 2:
During Explosive Moments

Of Anger

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 Okay friends, up to this point we have been learning skills we can
practice BEFORE anger strikes so that we can be prepared when it
actually arrives.

Now we’re going to dive into what we

can do when we’re in a situation
where anger is EXPLODING...

It’s GAME TIME! Let’s use our Superhero Powers and

diffuse the situation.

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Activity 10

Let’s Get Physical!

Friends, as you know, I’m a pretty nice doggie, right? I’m kind to others and I’m usually patient and
understanding. But I have to tell you, when anger strikes, something happens inside of me and I
just kinda go cuckoo! I go bananas, wild, crazy, and out of control! My jaw tightens, my muscles
tense up, my teeth come out, and I’m ready to pounce. I lose all common sense as the feelings of
anger rise and take over! Can you relate?

Fortunately, my dear sister Daisy has taught me a cool-down strategy that really works. Yes, it’s
true, you really can teach an old dog some new tricks! Let me show you what I do when anger
begins to explode, so you can try these tips too when it happens to you.

Get ready, because it’s story time!

So, the other day, I was playing fetch with my human friend while Daisy was peacefully enjoying
the sunshine. It was a nice moment indeed, until... BAM! Something unexpected happened. Out of
NOWHERE came Skip the Squirrel who intercepted MY stick.

How RUDE Is that???

I could feel my blood boiling! Like lava rising in a volcano, I

could feel that I was about to EXPLODE! My jaw got
tight, my body tensed up, and my teeth came out. I
started growling and barking as I chased after the
sneaking squirrel, but he ran up a tree. Like that,
my precious stick was gone. Game over. Obviously,
I’m not made for climbing trees because, well...
I’m just an awesome dog and my territory is the
ground. I couldn’t go much further than just
barking up the tree.
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 Fortunately, Daisy stepped in to help me calm down.

She saw that WHOLE scene and knew just how to help. Daisy came close to me and in a calm way
she said, “Wow Ronny, I can’t believe Skip the Squirrel just took your stick like that without asking.
That’s so unfair.”

I replied, “Right????!!! Totally unfair. I can’t believe it either.”

And as soon as my sister NAMED the situation and VALIDATED my feelings... something shifted
inside... I felt understood and I no longer felt alone. Our connection helped me calm down quickly.
Daisy then suggested something that always worked for her when she got mad. She said, “One
thing that helps me a lot when I’m mad is to get super physical! I just do ANYTHING with my body
to shake the anger off and it really works. Watch, try this.”

Daisy began shaking her body fast and asked me to join in. We started wiggling our bodies and it
turned into a Shake Your Body Fest! Within minutes, we started laughing and feeling joyful again!
Daisy even made up a catchy jingle: “Shake, shake, shake the anger away! Shake-a-ty shake-a-ty
shake-a-ty makes the anger melt away!”

We repeated The Shakey Song as we wiggled our bodies away... and like magic, the anger went
away... it worked! After only a few minutes, I found myself laughing and joyful again with my
sister in this unexpected Shake Fest! It was quite amazing actually. 49

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Want to try!? Here’s what you do:

1. Stand up and start to shake and wiggle your body in any way you want. Let yourself be
wild and free! There’s no right way to shake the anger away... just shake, shake, shake
your body every which way! That’s how anger can melt away!

2. As you shake and wiggle, sing a little song for extra fun: “Shake, shake, shake it away!
Shake-a-ty, shake-a-ty, shake-a-ty, watch the anger melt away!” It’s almost like you have
a magic wand that makes the anger disappear!

3. Watch your body fill up with fun as the anger melts away.

Let’s hear your Shaky Song, friends! Loud and proud... let the Shake Fest begin! It’s so fun to use
this tip anytime when anger strikes!

Want to know more ways to diffuse anger by getting physical?

We can use our bodies to move the energy out, and there are so many ways to do this!

For example, you could also:

• Squeeze your fists and release the anger as many times as you need to.
• Grab a pillow and give it a big squeeze!
• Run around a few times and blow off steam that way.
• Kick a ball, play sports, climb a tree, and just be free!
• Put on some music and dance the anger away!!!

Try out these different movements and find what works best for you. Let that be your Go-To
Move for shaking off anger!

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Activity 11

Pause, Breathe, and Draw It Out!

Feeling angry can be like a storm brewing inside you,
but you don't have to weather it alone! In this activity,
we'll explore how drawing can help you tame that
storm. Let’s explore the three steps:

1. Pause
• Put the brakes on and walk away for a few
minutes. This gives you space to think about
the best way to respond to the situation.

2. Breathe
• Taking deep breaths when you're angry
brings your inner Superhero to help you.
It's a simple way to calm down, feel better,
and see things more clearly.

3. Draw it out
• Grab a piece of paper and draw the situation just as you experienced it.
• Use colors to express the different feelings you had—like blue for sadness, red for anger,
or purple for confusion.

Share your drawing with a friend or trusted adult to move through the frustrating experience.
See if the Draw-It-Out strategy can help!

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Activity 12

The 90-Second Rule—Ride the Wave!

Did you know that our emotions only last 90 seconds

and then they go away?

It’s crazy but true! Our emotions are like waves in the ocean, they rise up, hit a peak, and then
they go away. This is REALLY good news! It means that in the moment of anger, all we need to do is
ride it out like we’re surfing a wave. Just hang in there for a minute and a half, and that angry
feeling will leave your body just like a wave comes and goes.

Ever had that feeling where you just really, really want to do something right away? That's what
we call an urge. Sometimes, these urges are good, like when I really want to eat a banana. That's a
good urge to follow, right? Because bananas are yummy and healthy. But sometimes, urges can
also be hurtful, like wanting to hit someone when we’re super angry. But here's the trick: By
riding the wave, we can push through that urge for about 90 seconds, and before you know it,
it's gone! It only takes about a minute, so it's not too hard.
Peak

Rise
Fall
Trigger
Intensity

Time
Think of it like this: Like a wave of an ocean, our urges are first sparked, then they get bigger
(they RISE), then they reach a high point (PEAK) and then they disappear (FALL). Pretty cool right?

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 Let me tell you about a time when I had to ride the wave.

Just yesterday, my human friend was gardening, and she had an enormous pile of dirt that she was
using to plant her new flowers. I don’t know about you, but when I see a big pile of dirt, I just
want to jump and play in it! Natural right?

As I was happily digging around in the dirt, my human

friend kept telling me to stop. I didn't quite understand
why she was so bothered, so I kept going back. But
eventually she got really upset and asked me to play
somewhere else. I felt kinda hurt honestly but I
tried to think about why she might feel that
way. I was basically ruining her gardening,
so I decided to leave. But wait, the story
doesn't end there.

Can you believe what happened next?

Molly the Cat went right up to the pile of dirt and sat on top of it and
the human ALLOWED that!?

I couldn’t believe it! How UNFAIR!?

Why would kitty get to enjoy the dirt and not me?! I got SO mad,
and I could feel my teeth grinding... I felt a strong URGE to bark
and chase the cat away, but I remembered the WAVE!

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 I took a big deep breath and I imagined
myself riding the Urge Surfboard.

Sure, it was tough—the tension was rising, my blood was boiling, and my
urge to jump on the cat was getting stronger. But I held on tight. I was
determined to make it safely to the shore. Before I knew it, the urge
disappeared… I made it! I did it!

I felt so powerful being able to RIDE THE WAVE because instead of

letting the urge control me and regretting it later, I took charge. It
was definitely uncomfortable as the wave got bigger, but I knew it
would pass. And when it did, oh boy, I felt awesome!

So, my friends, you can do it too! Riding the wave is like a superpower. Just remember, even
though it's a bit uncomfortable, it'll pass, and you'll feel amazing when it's over.

Let’s see how you can navigate your urge:

When you felt mad, what was the SPARK? Write down what happened right before you started
feeling the urge.

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

List all the sensations you noticed in your body as the urge was RISING. Did your heartbeat faster?
Did you feel tense or hot?

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

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Circle what you did at the PEAK of the urge:
• I tried to calm myself down by taking deep breaths.
• I talked to someone about how I was feeling.
• I distracted myself with a different activity.
• I reminded myself of a time when I handled a similar situation well.

Reflect on how you felt after the urge passed. Did you feel proud of yourself for handling it well?
Did you learn something new about managing your emotions?

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

Great! You got it friends. Whenever an Anger Urge starts to show up for YOU, just do what I did
and RIDE THE WAVE. It actually goes by pretty quickly. The MOST important skill here is to TOLER-
ATE DISCOMFORT as the urge gets bigger. You're showing incredible strength and self-control.
Keep practicing your wave-riding skills, and you'll become a master at staying calm and in control.

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 You’re doing great my friends! Let’s keep going.

Do you feel like you’re getting stronger and wiser as you go? I sure am!

Now that we’ve explored some cool strategies, let’s focus on the POWER OF
WORDS. As we know, words are impactful, so we need to use them with
care. And remember, we must be mindful of our TONE when we speak to
others. There are two very important skills for any Superhero to have, so
let’s dig in!

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Activity 13

Speak Your Truth with Care

When you are angry, expressing your feelings with care can make a big difference. Remember,
anger is powerful and how we communicate can affect those around us. So, let's try these tips for
expressing our truth thoughtfully.

Imagine this: You're in a group project at school, eager to share your ideas, but someone keeps
cutting you off. Frustrating, right? Instead of letting that anger bubble up, let's learn to speak
our truth with care:

Acknowledge the problem from YOUR perspective.

“Hey, I noticed that whenever I try to speak during our group discussion, I keep getting inter-
rupted. I understand you want to share your opinion too, but it's frustrating when you cut me
off like that. I'd really appreciate it if we could take turns speaking so that everyone has a chance
to share their thoughts.”

Notice what I did:

A) I acknowledged the problem (I kept getting interrupted)
B) I bravely shared my feelings (It’s frustrating when you cut me off like that)
C) I clearly asked for what I needed (I'd really appreciate it if we could take turns speaking)

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Now let’s see if you can practice Speaking Your Truth with Care.

Think of a recent experience when you were upset about something that someone did. Regardless
of how you responded at that moment, this is a chance to practice expressing yourself thought-
fully in hindsight.

Write about the experience here. What happened? Who was there? What did they do?

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

What did you do and say at that moment?

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

Now that you are removed from the situation, fill out the ABC
chart on the next page and consider how you could Speak Your
Truth with Care and Respect. Read it back to yourself so you can
hear how it sounds to you. What do you notice?

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 A
Acknowledge the Problem

B
Be Brave in Sharing Your Feelings

C
Clearly Ask for What You Need

Next, let's focus on our tone of voice. Just like we discussed the difference between Requests and
Demands, it really makes a difference on how we communicate with others.

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Activity 14

Your Tone Matters

To recap the difference between requests and demands, we’ll use a simple example below. Let’s see
if you can you hear the difference?

Demand: “GIVE IT BAAAACK!!!”

Request: “Can you please give me my toy back?”

One is harsh and rude, right? The other is a respectful request. Now, let’s see if you can work your
magic by being mindful of your tone of voice. We're going to use the ABCs chart from before,
focusing on “C - Clearly Ask for What You Need”.

Read both columns aloud and REALLY exaggerate the difference in tone. Let's hear the contrast
loud and clear:

EXAMPLE
DEMAND: Disrespectful, REQUEST: Calm, kind, and
harsh, and rude tone respectful tone

C
“Hey! Give me back my markers you “Can you please give me back my
thief! They don’t belong to you! markers. Those actually belong to
GIVE THEM BAACCCK NOW!” me. Thank you.”
Clearly Ask for
What You Need

Can you HEAR and FEEL how disrespectful, harsh, and rude the TONE in a demand sounds versus
the calm, kind, and respectful TONE in a request? Amazing right! A slight shift in tone and
approach can make a WORLD of difference.

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Okay, now you try it friends! Using the ABCs chart from the previous activity, revisit the “C”
category. Write out your needs in two ways:

1) The DISRESPECTFUL DEMANDING way (red column)

2) The RESPECTFUL REQUEST way (green column)

YOUR OWN EXPERIENCE

DEMAND: Disrespectful, REQUEST: Calm, kind, and
harsh, and rude tone respectful tone

C
Clearly Ask for
What You Need

Great! Now notice how it feels in your body when you speak with the “red” or “green” tone.

How does the RED (Disrespectful Demanding) approach feel in your body?

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

How does the GREEN (Respectful Request) approach feel in your body?

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

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How do you think someone might react to hearing a RED approach when you express your needs?

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

How do you think someone might react to hearing a GREEN approach when you express your
needs?

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

Remember, we often respond better when others speak to us in calm, kind, and respectful ways. So,
as your friend, I’m here to encourage you to always ask for what you need in a GREEN request:
Calm, Kind, and Respectful. Sound good?

Well done, friends! Can you FEEL how awesome you are becoming! You’re really building your
Superhero powers so when anger strikes, you’ll be ready! Woohooo!!!

Let’s now explore what we can do AFTER those intense moments because that’s super important
too.

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 Part 3:
After Anger Strikes

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So far, we’ve explored what to do BEFORE anger strikes and what to do
WHEN you’re feeling really angry. In this section, we’re going to talk
about what we can do when you've calmed down a little bit.

First off, let's think about how important our friends and family are. We
all need each other, right? Well, one big thing that makes our relation-
ships strong is something called EMPATHY. Have you ever heard that
word before? It means being able to put yourself in someone else’s shoes
and understand how they might be feeling.

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Activity 15

Building Empathy
Empathy helps us understand each other better, connecting hearts and deepening our bonds. But
you might wonder, what's that got to do with those bursts of anger? Well, I’m glad you asked. Let
me tell you!

Usually when we’re in the heat of the moment, it’s like we’re in a bubble, thinking only about
ourselves and what we need. It’s not until the storm passes that we can take a step back and
consider how the other person may be feeling. There’s always more than one side to the story,
right?

As we’ve learned, anger is a natural emotion, especially when things go wrong or when things are
unfair. But what happens when our anger erupts like a volcano, causing harm to those around
us? Yikes! That’s kind of a big deal. So, what's the game plan?

That's where empathy comes in.

Empathy acts as a bridge, allowing us to see things from another person's point of view
and understand their feelings and needs. It's this bridge that fosters
deeper connections and enables us to repair any damage caused
by anger.

After the 90-second wave of anger has passed, we are

able to do any repair work that is needed.

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 Now, let me share a story from my doggy life where I had to

channel my inner Superhero after a heated incident.

So do you remember that sneaking Squirrel that took my stick during a joyful game with my
human friend? Yes, that Sneaking Skip... you’re thinking of the right “stick thief” ... Well, just the
other day, you won’t believe what Skip did.

You know, we all have one of those days when things just don’t seem to go our way. I’ve had my I
was happily playing in the garden, searching for ladybugs to relocate to a cozy spot, when Skip
decided to join in the fun, uninvited!

I couldn’t believe it! I didn’t invite him to play!

And I certainly didn’t want him to hurt any of my ladybug buddies, so I barked at him and yelled,
“Get out of here Sneaking Skip! I don’t want you playing with me or my ladybugs. This is MY game!
Skedaddle!” I was so angry at Sneaking Skip’s interference that I reacted strongly.

As Skip stopped in his tracks, his eyes were filled with sadness. I
realized I may have overreacted, and I was just carrying
anger from the last time he took my stick.

Feeling bad for what I said, I knew I had

to make things right.

First things first, I knew I had to apologize. I said, “I’m sorry

Skip. I think I just overreacted. I was surprised when you came
into my game without asking and I got upset because I am
very protective of my ladybug buddies. I didn’t want them to
get hurt. Can we make things right?”

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Skip nodded in understanding.

I softened my tone of voice and asked in a friendly way: “Did you want to join me in a game with
the ladybugs?”

Skip's eyes lit up with excitement. ”Sure thing!” he chirped.

And just like that, Skip and I were off, diving into the ladybug game together. I guided him gently,
showing him how to handle our tiny friends with care. We ended up giggling as we enjoyed the
game.

Now it’s your turn to try! Before you start, let’s see if you can identify what happened in this
story.

Please write your answers to these questions:

1. What was the problem in this story? Why did Ronny get so angry?

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

2. What did Ronny say in a burst of anger?

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

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3. How did Ronny’s words affect Skip the Squirrel?

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

4. What did Ronny do to make the situation better? What was the solution he explored?

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

Well done friends! You’re really getting the hang of this Superhero Training! Now let’s practice this
strategy with a situation in your life.

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Activity 16

Be a Solution Explorer

Sometimes in life, stuff happens that just

rubs us the wrong way, right?

Like when your little brother accidentally knocks

over your tower of blocks, or when someone takes
the last cookie without asking. Yeah, those
moments can really make our blood boil!

Now, when you're feeling that fiery anger, it's like

a big neon sign saying, “Hey, something's not right
here!” Maybe you or someone else felt like things
weren't fair or didn't go as planned. And you know what?
That's totally okay!

But what's important is finding a

solution—a way to fix the issue and make

things right for everyone involved.

Here’s the deal: When anger shows up, only YOU are in charge of your anger. You are definitely
NOT in charge of another person’s anger. All you can do is focus on what YOU can control in the
situation. When we focus on solutions, we shift from dwelling on the problem to exploring possi-
bilities.

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 Instead of letting anger take over,

why not take charge and offer up a solution?

Here are a few sentence starters that can help:

• What if we...
• I was thinking we could...
• I have an idea. Maybe we can...
• Maybe next time we can...
• What do you think about...

Now, let's put this into practice!

Think back to a situation that really upset you, and let's brainstorm some possible solutions
together.

Upsetting situation:

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

Possible solutions:

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

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Activity 17

Replay! Consider Their Feelings

When we’re angry, it’s really hard to think about what other people may be feeling because we
ourselves are flooded with “anger lava”, making us HOT and UNCOMFORTABLE!

But after the “anger wave” passes, we can take a moment to consider what the other person may
have been feeling in the situation and that can help us repair the connection with them.

One way to do this is to see it from their perspective. Picture that you are the other person. How
might they have experienced the situation? What motivated them? What might they have been
feeling?

Think back to a heated moment and jot down those reflections, imagining you’re seeing things
from their perspective. It's all about understanding that there's more than one side to every
situation, right?

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

________________________________________________________________________________________________________

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What do you notice when you do this experiment? Does it change how you feel about the person
and the situation? How can understanding another person’s perspective help you come up with
solutions for a future time? These reflective questions are important because in any situation,
there’s always more than one person involved.

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

While YOUR perspective is the one that matters most to you,

THEIR perspective matters just as much to them...

The real trick is understanding both sides to find solutions that work for everyone. Does that
make sense?

So next time you’re faced with a challenge involving another person, see if you can stretch your
Superhero Muscles by considering the situation from their perspective. You might just uncover
solutions that bring everyone together in harmony.

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Activity 18

Mind Movie Superhero Training

Do you like movies my friends? I sure do. This next strategy is all
about making movies in our mind! YES! We can do that!
Especially you humans that have such creative brains. This is a
fun way to use your imagination to make things better!

You know, when we're in the heat of the moment, it's tough
to see things clearly, right? But afterward, we can take a
step back and think about how we could've handled things
differently. That's where our mind movie training comes in!

So, think back to a recent moment when you felt some anger

bubbling up inside.

What happened?

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

Who was there?

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

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What did they do?

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

How did you feel at that moment? Circle all the feelings you had:

angry mad

annoyed furious

frustrated grumpy

crabby infuriated

enraged irritated

What did you do at that moment?

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

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Now let’s replay the situation by making a Mind Movie.
This time, we're the directors, and we get to choose how we respond.

1. First, let’s get comfy. Close your eyes and think about a time when you felt super angry.
2. Replay the situation in your mind, just like a movie. Watch it all the way until the part
where YOU responded.
3. When you get to that point, open your eyes, and put a timer on for 90 seconds.
4. Close your eyes again and imagine yourself surfing the anger wave. Try some go-to
strategies like taking deep breaths, wiggling, and shaking, or imagining yourself
responding differently. Picture the anger melting away as you do this for 90 seconds.
5. When the timer’s up, open your eyes and see how you feel. Did that help? Did you create
an awesome Mind Movie where you used your Superhero skills to handle things
differently?

Share your reflections about this experience below:

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

This visualization is a POWERFUL strategy that can help you smooth out a past situation and build
your anger management muscles for the future. What do you think?

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Activity 19

Finding the Good

Let’s face it. We don’t love every single person, animal, or creature that we meet, right? I mean, I’m
a good dog and all, but I certainly don’t get along with everyone all the time. Sometimes, it’s just
easier to like certain people because they share similarities with us, or we feel comfortable
around them. But hey, it's natural to have personal preferences as long as we're kind and respect-
ful to everyone.

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First, think of someone you LOVE to hang out with. Write their name inside the bubble and list ALL
the many things about them that you love and appreciate.

Friendly person:

NAME

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That was easy, right?

It’s so much simpler to find the good in people we REALLY like. But what about those who challenge
us or frustrate us? How do we handle them?

Well, it turns out that people can sense how we feel about them, even without us saying anything!
If you have yucky feelings about someone, they’ll pick up on that and treat you the same way.
Yikes! I don’t want that. I’d rather be treated kindly and respectfully. Would you?

So, here’s what you can do.

Use your power to FIND THE GOOD in everyone,

EVEN the hard-to-be-with people.

When you do this, they’ll often SHIFT and respond to you in a similar way. Even if you find it diffi-
cult, let’s give it a go!

Think of someone challenging or frustrating to be around. Write down their name and list some
qualities you can appreciate in them. Don’t worry, you’re not being mean by writing this person’s
name down. We’re working to build your skills, so you can have more positive interactions with
them.

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Challenging Person:

NAME

Well done! Now the next time you see this person, see if you can bring these qualities to mind and
watch how your interactions with them change for the better.

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Activity 20

The 4-Step Apology

Finally, as we wrap up our journey into making friends with anger and learning how to manage
this powerful emotion, there is one very important skill that even adults need to learn: how to
sincerely apologize.

You’ve heard it before: “Just say you’re sorry”. That may have worked when you were super little,
but as we get older, our apologies need to be more thoughtful and sincere in order for them to
really work their magic, which is repairing the connection with another person.

So, how do we go about genuinely repairing a connection when there's been a disagreement?

Well, a heartfelt apology can truly work in making things better with other people. Here are 4
clear steps in a sincere apology:

1) Acknowledge: Describe what happened without judgment. Be clear and specific. Use “I
statement” to show your understanding of what happened.

2) Accountability: Take accountability for your behavior or part in the disagreement.

3) Awareness of Impact: Describe the impact of your behavior on the other person (For
example: It seems like me doing that made you feel X)

4) Acceptance & Action: Accept the disagreement that happened and come up with a plan
for next time.

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Let's apply these steps to a situation:

There was a time when I accidentally broke Daisy’s favorite mug. Let's see how I should apologize
to make things better:

1) Acknowledge Ronny: “Hey Daisy, I want to apologize for what happened

earlier. I accidentally knocked over your favorite mug.”

2) Accountability Ronny: “It was entirely my fault. I wasn’t paying attention

and bumped into the table.”

3) Awareness of Impact Ronny: “I can see how upset you are since I know how much
the mug meant to you”

4) Acceptance & Action Ronny: “Next time, I'll be more careful around your
belongings. I'll make sure to replace it or make it right
in any way I can.”

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Now it’s your turn!

Think back to a time when you did something that really upset someone else. What happened?
What did you do you? How do you think that affected the other person? Can you come up with a
sincere apology? Try it and see how awesome you can be in making things better:

1) Acknowledge You:

2) Accountability You:

3) Awareness of Impact You:

4) Acceptance & Action You:

Awesome! You’re becoming quite the Superheroes here my friends! The last little bit of a sincere
apology is to ask for forgiveness and that can be as simple as “Can you forgive me?” That’s like the
cherry on top of your making-it-better cake!

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Activity 21

Practicing Gratitude
The practice of gratitude has SO many benefits. It improves our mood, it helps us sleep better, it
strengthens our relationships, and it just adds so much goodness to our lives. So, as we wrap up
our journey into becoming an Anger Management Superhero, I’d like to invite you to think about
5 things you are grateful for today and write them down below. They can be super minor or
ginormous:

1.__________________________________________________________________________________________

2.__________________________________________________________________________________________

3.__________________________________________________________________________________________

4.__________________________________________________________________________________________

5.__________________________________________________________________________________________

Awesome!
You know what’s really cool? You can actually keep a Gratitude
Journal where you list 3–5 things you’re grateful for each day.
It’s amazing this simple habit can make your days brighter. It’s like
training your brain to look for the good stuff, then guess what
happens?
The more you look, the more you find!

The universe ends up giving us

MORE things to appreciate! 83

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 Practicing gratitude is especially helpful when we’re feeling

angry because it flips our focus from what’s bothering us to what

we love instead. It’s a powerful Superhero move!

Here are some more fun ideas:

- Share 3 things you’re grateful for at dinner with your family.
- Write or draw 3 things you’re grateful for before going to bed every night.
- Simply share your gratitude throughout the day with your friends and family.

It feels SO GOOD to practice gratitude and be filled with good things to appreciate. Try it and see
for yourself!

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 Conclusion

There you have it friends! We've journeyed far together on the path to becoming Anger Superhe-
roes, and wow, have you all grown! You have learned so many tools and skills, and now you are
well on your way to navigating challenging moments skillfully.

Take a moment to pat yourself on the back and celebrate just how far you've come!

With these incredible tools and tips, you've got everything you need to handle anger like a pro-
whether it's before it arises, in the heat of the moment, or even after it's passed. You've totally
got this!

Onwards and upwards, my friends! Wishing you goodness on your journey ahead.

Your friend,

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About the Author
Laura McMullin, PhD, is a mom of two awesome kiddos and a longtime educator with a passion
for nurturing mindfulness and social-emotional learning skills. With her expertise, she focuses on
helping educators and parents navigate life’s challenges while effectively managing the roller-
coaster of emotions that come with it. By fostering these essential skills in both grown-ups and
children, she believes we can all collaborate to create a kinder, more respectful, and peaceful
world.

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Black Solid Line = Trim Size
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Blue Dashed Line = Spine Fold

Fold placement may vary slightly.
you key skills to master anger.
White Area = Live Area
Position logos, text, and essential images in this area.
Inside the book, you will uncover immediate anger management tools to tame
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m not place
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toredothers,
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much more! Embark on this journey with Ronny to build a foundation of
understanding and emotional resilience, creating a harmonious and peaceful
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path forward.
Whatever is visible in your digital artwork will also be visible in your printed artwork.

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8" x 10" 2.000" x 1.200"
(203.20mm x 254.00mm) (50.80mm x 30.48mm)

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