45 minutes

1. Welcome & Self-Assessment

Anger is a normal human emotion. Anger management focuses on recognizing escalation, managing behavior, communicating effectively, and making intentional choices.

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

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

60 minutes

2. Understanding Anger & the Anger Cycle

Anger can involve physical sensations, thoughts, emotions, and behavioral urges. The anger cycle can include a triggering event, interpretation, physical/emotional escalation, action, and consequences.

Knowledge Check

Which response is generally most useful when you first notice anger increasing?

Ignore every warning sign. Notice warning signs and pause before reacting. Immediately confront the other person. Send an angry message.

List three physical, emotional, or behavioral warning signs you notice when anger increases. What usually happens after you react while highly angry?

60 minutes

3. Triggers, Thoughts & Personal Responsibility

Triggers can be external events, memories, expectations, perceived disrespect, stress, fatigue, or other circumstances. Thoughts and interpretations can intensify an emotional response.

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 trigger and identify the thought, feeling, urge, and action that followed. What part of your response can you control even when you cannot control the situation?

60 minutes

4. De-escalation, Breathing & Self-Control

De-escalation tools include pausing, slow breathing, grounding, taking a respectful time-out, changing the immediate environment, and delaying impulsive decisions.

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 three-step calming plan. Which calming technique are you most likely to practice, and why?

60 minutes

5. Communication & Conflict Resolution

Assertive communication addresses concerns without attacking another person. A useful structure is: “When ___ happens, I feel ___, and I would like ___.” Active listening and respectful questions 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 into a calm, assertive statement. What does active listening look like during a disagreement?

60 minutes

6. Problem-Solving, Stress & Lifestyle Factors

Stress can lower patience and increase reactivity. Sleep, workload, conflict, financial pressure, substance use, hunger, and other stressors can affect how people respond. Problem-solving involves defining the issue, identifying options, considering consequences, choosing a response, and evaluating the result.

Knowledge Check

What is a useful first step in problem-solving?

Assume the worst motive. Clearly define the problem you are trying to solve. Act immediately while angry. Avoid the issue permanently.

Identify two stressors that can make it harder for you to manage anger. Describe one problem you can approach with a step-by-step solution.

60 minutes

7. Empathy, Boundaries & Accountability

Empathy means trying to understand another person's perspective without necessarily agreeing with it. Healthy boundaries communicate what you will accept and how you will respond. Accountability means taking responsibility for your choices and repairing harm when appropriate.

Knowledge Check

Which response best demonstrates accountability?

“They made me do it.” “I had no choice.” “I was angry, but my behavior was my responsibility. I can make a different choice next time.” “Everyone acts that way.”

Describe a boundary you can communicate respectfully. What does taking responsibility for your behavior mean to you?

60 minutes

8. Personal Action Plan & Final Review

Effective anger management is an ongoing practice. A strong plan identifies triggers, warning signs, coping skills, communication strategies, support resources, and a method for evaluating 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.

What are the three most important skills you are taking from this course? Describe one specific situation in which you will use your anger-management plan. What is one measurable goal you will work on after completing this class?

Knowledge checks completed: 0/7. Complete all seven correctly and enter your name to generate the certificate.

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PBACDL

Certificate of Completion

This certifies that

has successfully completed the

8-Hour Anger Management Class

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

PBACDL
COMPLETION
SEAL
★ ★ ★

Date of Completion:

Issued electronically by PBACDL