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8-week anger management program led by QMHP + CAMS-I specialist. Live sessions, practical tools, certificate included.
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Anger Reset: 7-Day Quick Start
The 7-Day Anger Reset is a short, structured program designed to help you quickly regain control over your emotions and reactions.
In just 7 days, you will learn simple, practical tools to reduce emotional overwhelm, understand your triggers, and begin responding instead of reacting.
This course is ideal for those who want immediate support, a quick reset, or a starting point before committing to a full program.
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Week 1: Understanding Anger
What we will cover:
What anger is and why it exists
The purpose of anger (protection, boundaries, communication)
The anger continuum (1–10 scale)
The difference between anger, aggression, and assertiveness
How anger shows up physically, mentally, and behaviorally
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Week 2: Identifying Your Triggers
What we will cover:
What triggers are and how they develop
The “Big 8” common anger triggers
The HALT principle (Hungry, Angry, Lonely, Tired)
Early warning signs (physical, emotional, cognitive)
The anger iceberg (underlying emotions beneath anger)
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Week 3: The Physiology of Anger
What we will cover:
The brain’s role in anger (amygdala vs. thinking brain)
The fight-or-flight response
The 90-second rule
Why “just calm down” doesn’t work
Understanding your personal anger timeline
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Week 4: Time-Out & De-Escalation Techniques
What we will cover:
How to take a strategic time-out
Recognizing when a time-out is needed
Breathing techniques (box breathing, 4-7-8, physiological sigh)
Grounding techniques
Physical release strategies
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Week 5: Cognitive Restructuring
What we will cover:
The ABC model (event → thought → reaction)
Common cognitive distortions
The ABCDE method for reframing thoughts
Developing helpful self-talk
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Week 6: Communication Skills
What we will cover:
The four communication styles
Assertive communication (vs. passive or aggressive)
“I” statements
Active listening
Setting and maintaining boundaries
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Week 7: Problem-Solving & Conflict Resolution
What we will cover:
Choosing your battles
Structured problem-solving (5-step model)
Constructive conflict strategies
Letting go and forgiveness
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Week 8: Maintaining Progress & Relapse Prevention
What we will cover:
Reviewing skills learned
Identifying high-risk situations
Recognizing warning signs of relapse
Difference between lapse vs. relapse
Building a support system
Creating a personalized anger management plan
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Post-Program Assessment
This assessment allows participants to reflect on their progress after completing the program.
It measures changes in anger frequency, intensity, control, and coping strategies while helping individuals identify strengths and areas for continued growth.
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🎉 CELEBRATING PROGRESS
This reflection activity encourages participants to recognize their growth, identify personal wins, and reinforce positive changes made throughout the program.
It supports confidence-building and long-term commitment to emotional wellness.
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📘 APPENDIX A (Journal)
This guided anger journal helps participants track real-life anger experiences, including triggers, thoughts, physical responses, and outcomes.
By consistently documenting patterns, participants increase self-awareness and identify opportunities for change and growth.
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🧠 FINAL REFLECTION
This final exercise allows participants to reflect on what they’ve learned, what has changed, and what they are most proud of.
Participants also create a personal commitment to continue applying the skills learned in everyday life.
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