Course path

Anger Management Foundations

The full path uses eight 30-minute lessons. Each lesson has key ideas, a written practice activity, and a short review question.

Total duration

4 hours / 240 minutes

Standard price

$19.99

Guarantee

Price match

Lesson 1 - 30 minutes

Understanding Anger

Anger as a signal, not an excuse

Separate the feeling of anger from the choices that follow it, and start using anger as information instead of permission to escalate.

Open lesson

Anger is a normal emotion; harmful behavior is still a choice.

Anger often points to a blocked goal, a boundary concern, fear, shame, stress, or perceived disrespect.

The first goal is not to never feel anger. The goal is to notice it early and choose a safer response.

Lesson 2 - 30 minutes

Triggers and Warning Signs

Finding the pattern before it takes over

Identify personal triggers, body cues, thoughts, and situations that tend to appear before escalation.

Open lesson

A trigger is not a command; it is a cue to use a plan.

Body warning signs can include heat, tight jaw, faster speech, clenched hands, shallow breathing, or pacing.

Patterns become easier to change when they are written down instead of explained away.

Lesson 3 - 30 minutes

The Anger Cycle

Escalation, peak, aftermath, and repair

Understand how anger builds, peaks, and creates consequences so students can interrupt the cycle earlier.

Open lesson

Most anger episodes have a build-up, a peak, an aftermath, and a story people tell afterward.

The earlier the interruption, the easier the change.

Repair matters, but repair is not a substitute for preventing repeated harm.

Lesson 4 - 30 minutes

Thoughts and Accountability

Challenging hostile assumptions and blame

Recognize thinking habits that intensify anger and replace them with more accurate, accountable self-talk.

Open lesson

Mind-reading, all-or-nothing thinking, and unfair labels can turn irritation into escalation.

Accountability means describing your own choices without making another person responsible for them.

A more accurate thought can lower the intensity enough to choose a better action.

Lesson 5 - 30 minutes

Cool-Down Skills

Breathing, time-outs, and nervous-system reset

Practice practical techniques that reduce intensity before responding to conflict.

Open lesson

A time-out is a planned pause, not abandonment or punishment.

Breathing, grounding, walking, cold water, and changing posture can help the body leave fight-or-flight mode.

The plan must include when you will return to the issue, if it is safe and appropriate to do so.

Lesson 6 - 30 minutes

Communication and Repair

Assertive language without intimidation

Use concise, respectful communication that states needs without threats, insults, or pressure.

Open lesson

Assertive communication is direct and respectful; aggressive communication tries to control through fear or pressure.

Shorter messages are often safer in conflict.

Repair includes naming the behavior, acknowledging impact, and changing the next choice.

Lesson 7 - 30 minutes

Conflict De-Escalation

Safer choices when another person is upset

Learn practical responses for tense conversations, public conflict, workplace frustration, and online escalation.

Open lesson

De-escalation starts with lowering speed, volume, and certainty.

You can validate a concern without agreeing with every accusation.

Some situations require leaving, getting help, or using emergency resources instead of continuing the conversation.

Lesson 8 - 30 minutes

Personal Anger Plan

A practical plan for the next high-risk moment

Put the course into a simple personal plan that can be used after completion.

Open lesson

A strong plan is specific enough to use when emotions are high.

Supportive people, safer routines, sleep, substance boundaries, and stress management all reduce risk.

Progress is measured by earlier awareness, safer pauses, cleaner repair, and fewer repeated incidents.

Final review

The final review confirms that the student can identify warning signs, use a responsible pause, and complete a personal plan.

Name three personal anger warning signs.

Explain the difference between anger as a feeling and harmful behavior as a choice.

Write a responsible time-out script.

Identify one thought pattern that escalates anger and rewrite it accurately.

Describe one repair step after an angry incident.

Personal plan

At completion, the student should have a written plan for triggers, warning signs, pause steps, repair, and support. That piece makes the course easy and authentic, not just passive reading.

Request a price match

Course path

Anger Management Foundations

The full path uses eight 30-minute lessons. Each lesson has key ideas, a written practice activity, and a short review question.

Total duration

4 hours / 240 minutes

Standard price

$19.99

Guarantee

Price match

Lesson 1 - 30 minutes

Understanding Anger

Anger as a signal, not an excuse

Separate the feeling of anger from the choices that follow it, and start using anger as information instead of permission to escalate.

Open lesson

Anger is a normal emotion; harmful behavior is still a choice.

Anger often points to a blocked goal, a boundary concern, fear, shame, stress, or perceived disrespect.

The first goal is not to never feel anger. The goal is to notice it early and choose a safer response.

Lesson 2 - 30 minutes

Triggers and Warning Signs

Finding the pattern before it takes over

Identify personal triggers, body cues, thoughts, and situations that tend to appear before escalation.

Open lesson

A trigger is not a command; it is a cue to use a plan.

Body warning signs can include heat, tight jaw, faster speech, clenched hands, shallow breathing, or pacing.

Patterns become easier to change when they are written down instead of explained away.

Lesson 3 - 30 minutes

The Anger Cycle

Escalation, peak, aftermath, and repair

Understand how anger builds, peaks, and creates consequences so students can interrupt the cycle earlier.

Open lesson

Most anger episodes have a build-up, a peak, an aftermath, and a story people tell afterward.

The earlier the interruption, the easier the change.

Repair matters, but repair is not a substitute for preventing repeated harm.

Lesson 4 - 30 minutes

Thoughts and Accountability

Challenging hostile assumptions and blame

Recognize thinking habits that intensify anger and replace them with more accurate, accountable self-talk.

Open lesson

Mind-reading, all-or-nothing thinking, and unfair labels can turn irritation into escalation.

Accountability means describing your own choices without making another person responsible for them.

A more accurate thought can lower the intensity enough to choose a better action.

Lesson 5 - 30 minutes

Cool-Down Skills

Breathing, time-outs, and nervous-system reset

Practice practical techniques that reduce intensity before responding to conflict.

Open lesson

A time-out is a planned pause, not abandonment or punishment.

Breathing, grounding, walking, cold water, and changing posture can help the body leave fight-or-flight mode.

The plan must include when you will return to the issue, if it is safe and appropriate to do so.

Lesson 6 - 30 minutes

Communication and Repair

Assertive language without intimidation

Use concise, respectful communication that states needs without threats, insults, or pressure.

Open lesson

Assertive communication is direct and respectful; aggressive communication tries to control through fear or pressure.

Shorter messages are often safer in conflict.

Repair includes naming the behavior, acknowledging impact, and changing the next choice.

Lesson 7 - 30 minutes

Conflict De-Escalation

Safer choices when another person is upset

Learn practical responses for tense conversations, public conflict, workplace frustration, and online escalation.

Open lesson

De-escalation starts with lowering speed, volume, and certainty.

You can validate a concern without agreeing with every accusation.

Some situations require leaving, getting help, or using emergency resources instead of continuing the conversation.

Lesson 8 - 30 minutes

Personal Anger Plan

A practical plan for the next high-risk moment

Put the course into a simple personal plan that can be used after completion.

Open lesson

A strong plan is specific enough to use when emotions are high.

Supportive people, safer routines, sleep, substance boundaries, and stress management all reduce risk.

Progress is measured by earlier awareness, safer pauses, cleaner repair, and fewer repeated incidents.

Final review

The final review confirms that the student can identify warning signs, use a responsible pause, and complete a personal plan.

Name three personal anger warning signs.

Explain the difference between anger as a feeling and harmful behavior as a choice.

Write a responsible time-out script.

Identify one thought pattern that escalates anger and rewrite it accurately.

Describe one repair step after an angry incident.

Personal plan

At completion, the student should have a written plan for triggers, warning signs, pause steps, repair, and support. That piece makes the course easy and authentic, not just passive reading.

Request a price match