30 minutes

1. Welcome & Self-Assessment

This course focuses on recognizing anger, understanding triggers, communicating effectively, and practicing safer responses. Anger is a normal emotion; the goal is to manage behavior and make intentional choices.

Course expectation: Complete each section, answer the knowledge checks, and provide thoughtful responses to the reflection prompts.

Your name for the certificate Reflection: What situations most commonly cause you to become frustrated or angry? How confident are you that you can recognize anger before it escalates?

45 minutes

2. Understanding Anger

Anger can involve physical sensations, thoughts, emotions, and behavioral urges. Common warning signs include muscle tension, rapid heartbeat, raised voice, racing thoughts, and an urge to argue or withdraw.

Knowledge Check

Which response is generally the most useful early warning strategy?

Ignore every warning sign until the problem disappears. Notice the warning signs and pause before reacting. Immediately confront the other person. Send an angry message to explain your feelings.

Free-form: List three physical, emotional, or behavioral warning signs you notice when your anger is increasing.

45 minutes

3. Triggers & Thought Patterns

A trigger is an event or situation that activates an emotional response. Two people can experience the same event and interpret it differently. Thoughts such as “They always disrespect me” or “I have to win this argument” can intensify anger.

Knowledge Check

Which thought is most likely to increase escalation?

“I can take a minute before I respond.” “I may not have all the information.” “If they disagree with me, they are doing it on purpose.” “I can ask a clarifying question.”

Describe one recent trigger and identify the thought, feeling, and action that followed it.

45 minutes

4. De-escalation & Self-Control Skills

Useful tools include pausing, slow breathing, taking a respectful time-out, changing the immediate environment, grounding attention in the present, and delaying an impulsive response.

Pause plan: Stop → breathe → identify what you need → choose a response → review the result.

Knowledge Check

What is a constructive time-out?

Leaving without saying anything and refusing to return. Taking a planned break and communicating when you will revisit the issue. Giving the other person the silent treatment. Posting about the argument online.

Write your personal 3-step plan for calming down before responding.

45 minutes

5. Communication & Conflict Resolution

Assertive communication addresses a concern without attacking the other person. A useful structure is: “When ___ happens, I feel ___, and I would like ___.” Listening, asking questions, and focusing on the issue rather than character judgments can reduce conflict.

Knowledge Check

Which statement is most assertive?

“You never do anything right.” “You better stop before I lose it.” “When plans change without notice, I feel frustrated. I’d like us to communicate changes earlier.” “Whatever. I don't care.”

Rewrite an angry statement you might make into a calm, assertive statement.

30 minutes

6. Personal Action Plan & Final Review

Effective anger management is a continuing practice. A realistic plan identifies triggers, early warning signs, coping skills, communication strategies, and a way to evaluate progress.

Final Knowledge Check

Which approach best reflects effective anger management?

Suppress all anger and never discuss problems. Blame other people for emotional reactions. Recognize warning signs, use coping skills, communicate respectfully, and review outcomes. Respond immediately whenever anger occurs.

Final reflection: What are the three most important skills you are taking from this course? Describe one specific situation in which you will use your new anger-management plan.

Complete all five knowledge checks and enter your name to generate the certificate.

This educational template records completion in the current browser session. It does not independently verify attendance, identity, legal compliance, or jurisdiction-specific requirements.

PALM BEACH COUNTY ADULT & COMMUNITY DEVELOPMENT / PBACDL

Certificate of Completion

This certifies that

has successfully completed the

4-Hour Anger Management Class

including instruction in anger awareness, triggers, de-escalation, self-control, communication, conflict resolution, and personal action planning.

PBACDL
COMPLETION
SEAL
★ ★ ★

Date of Completion:

Issued electronically by PBACDL