Anger Radar Worksheet
Anger Radar Worksheet
Self-Awareness & Body Clue Detection
Name:
Date:
Anger doesn't appear out of nowhere! Like a weather radar detecting a storm, your body gives early warning signals before anger erupts. Spotting these clues helps you choose a helpful response before you lose control.
1
Decode Your Body Signals
(Check all the clues you feel when anger starts)
Head & Face
Hot face, clenched jaw, headache, frowning eyes
Heart & Chest
Racing heartbeat, chest feels tight or pounding fast
Breathing
Fast shallow breaths, holding breath, heavy sighing
Hands & Arms
Clenched tight fists, shaky fingers, tense shoulders
Stomach
Knots or butterflies, tight gut, feeling sick
Voice & Energy
Loud voice, wanting to yell, restlessness or pacing
Out of all these signals, what is your body's FIRST and strongest warning clue?
2
Look Beneath the Surface
(Anger is often a shield for other feelings)
We often show anger on the outside when another emotion is hiding underneath. Circle or highlight the hidden feelings you notice when you get angry:
Embarrassed
Frustrated
Left Out
Worried / Scared
Tired / Hungry
Disrespected
Hurt / Sad
Overwhelmed
Reflection: Think of a recent time you felt angry. What deeper feeling was hiding under your anger?
Anger Radar • Page 1 of 2 Turn over to track your triggers & build your early warning plan ➔
My Trigger Map & Early Warning Plan
Part 2: Situations & Action Protocols
Page 2 of 2
3
Map Your Trigger Situations
Triggers are events, words, or situations that push your anger button. Rate how strongly each situation sparks your anger radar:
Trigger Situation Spark Level (Check One)
Being interrupted or ignored when talking
Low Med High
Losing a game or unfair rules
Low Med High
Being falsely blamed or accused of something
Low Med High
Plans changing suddenly or things not going my way
Low Med High
Someone teasing, name-calling, or making fun
Low Med High
Write one specific situation that always sparks anger for you:
4
My 3-Step Anger Reset Protocol
When your radar sounds an alert, complete this sequence to pause before reacting:
Step 1: Notice
My trigger just happened:
Step 2: Name
My body clue is telling me:
Step 3: Pause
My reset tool to pause:
Quick Cool-Down Ideas for Step 3:
3 deep belly breaths • Count down from 10 • Take a quick water break • Clench & release fists
I will practice spotting my clues!
Anger Radar • Recognizing Signals, Feelings & Triggers Empowering Emotional Awareness
