Anger Rewired Workbook
✨ Cute Brain Lab • Part 1 ★ Physiology Guide
Anger Rewired 🔥 Body Code
👤 Name:
📅 Date:
Meet Your Two Brain Buddies: Amygdala vs Logic Brain
Anger isn't "bad"—it's a turbo alarm! When you feel wronged, your cute little Amygdala (Alarm Pup) barks and pumps adrenaline instantly. Your goal is to give your cool Prefrontal Cortex (Smart Brain) 5 seconds to wake up and take the wheel! 🧠✨
Body Radar Map Doodle & Spot
Jaw Heart Rate Stomach
🖍️ Color or circle the spots that light up first for YOU!
My Body Warning Bells Check all that apply
😬 Teeth/jaw clenching 💓 Rapid thumping pulse ✊ Clenched tight fists 🌡️ Red/hot cheeks & ears 🫁 Short shallow gasps 🌀 Butterflies / knot
Signal Detective Mini-Lab
Think of a time you got super heated recently:
What sparked it?
What was the very FIRST physical cue you felt?
The Rage Meter: Where Are You Right Now? Self-Check
😊
1-3: Chill Zone
Calm, clear, ready to vibe.
😐
4-6: Simmering
Annoyed. Use reset now!
😣
7-8: Boiling
Muscles locked. Take space.
🌋
9-10: Kaboom!
Hijacked brain. Walk away!
Anger Rewired: Cute Teen Workbook 💖 Page 1 • Body Code & Signals
✨ Cute Brain Lab • Part 2 ★ Mind Traps
The Mind Shift 🧊 Icebergs & Traps
Module 2: Thought Decoding
The Anger Iceberg: What's Hiding Underneath?
Anger is a "bodyguard emotion" protecting deeper soft feelings!
Look Deeper 🤿
Visible on Surface
😡 ANGER & YELLING
~~~ Water Surface ~~~
✨ Hidden Tender Feelings
🥺 Embarrassed 💔 Disrespected 🙈 Excluded 😫 Overwhelmed 👂 Unheard
🎯 Decode a Recent Outburst:
1. What people saw on the outside (The Tip):
2. What vulnerable feeling was hiding deep below?
3. What did you really need in that moment? (comfort, space, respect)
4 Sneaky "Thought Traps" That Fan the Flame
🔮
Mind Reading
Assuming you know they hate you without proof.
"They didn't text back, they hate me!"
🌋
Catastrophizing
Turning a small hiccup into an apocalypse.
"My entire week/life is ruined forever!"
⚖️
All-or-Nothing
Using harsh words like "ALWAYS" & "NEVER".
"You NEVER care about anything I say!"
🪄
The "Should" Trap
Demanding people act like psychic robots.
"They should have known I was mad."
The Thought Reframe Magic Lab ✨
🔥 Heated Trap Thought:
"They took 3 hours to reply. They are purposefully ghosting me."
🌱 Chill Reality Reframe (Your Turn):
Anger Rewired: Cute Teen Workbook 💖 Page 2 • Icebergs & Mind Shifts
✨ Cute Brain Lab • Part 3 ★ Chill Toolkit
Somatic Reset 🌿 Chill The Body
Module 3: Nervous System Reset
When your heart is beating 120+ BPM, logic is offline! Use these somatic body hacks to tell your nervous system "We are safe."
1 The Physiological Sigh (Fastest Heart-Rate Brake!) 🫁 30-Second Reset
🌬️
1. Inhale Deep
Big breath in through the nose to fill your lungs.
➕
2. Quick Extra Sip
Without exhaling, take a tiny sharp extra sip of air.
😮💨
3. Long Slow Sigh
Slowly sigh out mouth for 6-8 seconds. Repeat 3x!
2 5-4-3-2-1 Sensory Grounding Matrix 🧸 Brings Mind to Now
👀
5 SEE
5 objects around
✋
4 TOUCH
4 textures
👂
3 HEAR
3 sounds
🌸
2 SMELL
2 scents
🧃
1 TASTE
1 flavor/water
3 Physical Adrenaline Discharge Hacks ⚡ Burn the Spike
🧊 Cold Water Shock
Splash ice cold water on your face or hold an ice cube. Forces heart rate to slow down immediately!
🧱 Wall Push Power
Push both palms hard against a wall with 80% strength for 15s. Safely burns off adrenaline.
🍋 Squeeze & Release
Clench your fists like squeezing a lemon, shrug shoulders to ears, hold 5s, then melt loose!
My Personal 60-Second Reset Blueprint
1. When I feel heat rising, my favorite somatic tool to test first is:
2. A safe chillout spot or object I can hold to center myself:
Anger Rewired: Cute Teen Workbook 💖 Page 3 • Somatic Reset
✨ Cute Brain Lab • Part 4 ★ Assertive Voice
Speaking Up 💬 Clear & Firm
Module 4: Healthy Boundaries
The 3 Animal Styles: Which One Are You Playing?
🐢
The Turtle (Passive)
Hides in shell, says "it's fine", bottles feelings until bursting.
🦉
The Wise Owl (Assertive)
Calm, clear, respects self AND others. Sets kind firm limits.
🦖
The T-Rex (Aggressive)
Roars, insults, blames, interrupts, demands to win at all costs.
The "I-Statement" Magic Recipe ✨
Zero Blame Formula
STEP 1 "I feel [Emotion]..."
STEP 2 "...when [Fact/Action]..."
STEP 3 "...I need [Direct Request]."
Scenario A: Your best friend posted an unflattering photo of you. T-Rex: "Delete that right now you jerk!"
Your Wise Owl Script:
Scenario B: A parent walks into your room without knocking while studying. Turtle: Slams desk and sulks.
Your Wise Owl Script:
The "Tactical Pause" Super-Script ⏱️
Stepping away isn't giving up—it's cooling the engine. Keep this exact script in your pocket:
"I really want to talk about this, but I'm feeling too heated right now. Let me take 15 minutes to cool down, and I promise I'll come right back."
🌟 My Anger Rewired Superpower One new assertive boundary or tool I will try:
Anger Rewired: Cute Teen Workbook 💖 Page 4 • Assertive Voice
✨ Cute Brain Lab • Part 5 ★ Real-World Missions
Scenario Lab 🎮 Teen Missions
Module 5: Mission Practice
Complete all 4 missions by uncovering the Iceberg Emotion, using a Somatic Tool, and writing an Assertive Script!
1 📱 Mission 1: The Group Chat Humiliation
Digital Heat
Event: A classmate shares an embarrassing video of you falling and captions it "Biggest L of the year 😂". Everyone starts sending skull emojis.
🥺 Hidden Emotion:
🌿 Somatic Reset:
💬 Wise Owl Script:
2 📚 Mission 2: The Project Ghoster
School Stakes
Event: It's 9 PM before your presentation. Your teammate hasn't contributed anything and texts: "Hey can u just do my slides? Thx!"
🔮 Catch Mind Trap:
🌿 Somatic Reset:
💬 Boundary Message:
3 🛋️ Mission 3: The Sibling Wardrobe Raid
Home Space
Event: Your sibling wears your favorite brand-new sneakers or hoodie without permission and spills soda right down the front.
⚡ 1st Body Signal:
⏱️ Tactical Pause Used:
💬 Firm I-Statement:
4 👟 Mission 4: The Coach / Authority Callout
Authority Dynamics
Event: During practice or work, a coach or boss publicly yells at you in front of everyone for a blunder someone else made.
💔 Hidden Emotion:
🌿 In-the-Moment Reset:
💬 Private 1-on-1 Script:
🏆
Anger Rewired Champion Badge You have the power to choose your reaction!
★ Brains & Boundaries ★
Anger Rewired: Cute Teen Workbook 💖 Page 5 • Real-World Scenario Lab