Anger Management Workbook

To Address Anger Management

July 2010
 CONTENTS
• (pg 5) Session 1 – Costs & Benefits
Physical Signs
Relaxation Techniques
• (pg 12) Session 2 – What Makes Me Angry
Triggers
• (pg 18) Session 3 – ABC
• (pg 25) Session 4 – Positive Self Talk
• (pg 29) Session 5 – Problem Solving
Without Anger
Victim Awareness
Recognising Risk
• (pg 32) Session 6 – Communication
• (pg 39) Homework – Relapse Prevention

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 Introduction
Who is the workbook for?
The materials for this workbook are gathered from “The Controlling Anger and Learning to Manage it
Handbook” published in 2005. It incorporates exercises from the “Process for Assessment and Structured
Supervision” (PASS) put together by Shropshire Probation Service and subsequently adopted by West
Mercia Probation Trust. It also uses exercises provided by the Divisional Programmes Unit in Cheshire
Probation Service.

The workbook is designed to allow Offender Managers to deliver “brief interventions” to offenders who
have had anger management identified as an issue linked to their offending.

The workbook is intended for:

• Those whose anger management issues do not reach the threshold for the inclusion on CALM
• Those whose index offence is not directly linked to anger management
• Female offenders who are not currently eligible for CALM
• Offenders whose mental health or deficits in literacy may exclude them from participating in a group work
programme
• Offenders subject to a short licence or supervision period which would not allow them to complete the
programme

This workbook is not suitable for offenders who meet the criteria for CALM or who have an established
pattern of Domestic Violence. Consultation should take place with the programmes tutors prior to work
being commenced.

How is the workbook used?

The contents of the workbook would generally be delivered as part of supervision. Completion of this
workbook may also be proposed as a Specified Activity. The proposal may also need to articulate why this
is being recommended rather than existing programmes such as CALM.

The workbook contains 12 sessions and it is written as a sequenced intervention. However, Offender
Managers can use individual exercises or break into sessions demonstrating responsivity to the offender’s
needs.

In order to expedite the delivery of the workbook Offender Managers may decide to use it with a small
group of offenders if appropriate.

This workbook is not designed to be restrictive and can be used at the Offender Manager’s discretion
taking into account their commitment and working practice.

Sessions within the workbook can be revisited to ensure understanding and work towards relapse
prevention.

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 Measuring Change Questionnaire
Please complete these few short questions before completing the exercises in this
workbook, stating whether you agree, disagree or are unsure about these statements.

Agree Disagree Unsure

1. When I become angry, there is nothing
I can do to change or stop this

Agree Disagree Unsure

2. I recognise when I am about to
lose my temper

Agree Disagree Unsure

3. I know what makes me angry and can
plan for potential risk situations

Agree Disagree Unsure

4. Thinking positively can change
the way I behave

Agree Disagree Unsure

5. The only way I can express my
anger is by being aggressive

Agree Disagree Unsure

6. My anger impacts on other people

Agree Disagree Unsure

7. Communicating positively with others can
lessen the chances of me losing control

Agree Disagree Unsure

8. I am confident that I can manage
my emotions appropriately

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 Session 1

Costs and Benefits

Physical Signs
Relaxation Techniques

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 Costs & Benefits
The purpose of this session is to highlight the gains and losses of offending.
You can complete the exercise a number of times to consider the individual,
their family, society as a whole etc.

Anger and Aggression

have Costs and Benefits

+ There are benefits to anger and aggression. They happen right away but they
don’t last
- There are costs to anger and aggression. The costs are slower and longer. You
don’t notice them right away, but over the long run they are huge. They can
last the rest of your life.

When you control your anger, you lose some benefits....but

all of the costs go away

Don’t forget:

Anger and aggression come from.... What I’ve learned

How I think
My level of arousal

Fixing anger takes.... Learning new skills

Changing my thinking
Control of my arousal

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Spend some time discussing benefits and costs before completing the
exercise. Use the results of the exercise as a prompt for further discussion

COSTS BENEFITS

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 Physical Signs
This is to encourage the offender to gain a greater awareness of their
personal signals. By identifying these they will be better equipped to spot
danger signs and act accordingly.

Use the exercise to identify “personal” physical cues. You may wish to
draw the outline of a body and prompt individuals to label areas that are
Affected if they find this easier.

• My Physical Cues
Heart beats faster
Breathing fast
Tight muscles
Sweat a lot
Dry mouth
Clenched teeth
Tense stomach
Can’t see straight
Shaky hands
Tight fists
Talking fast
Feeling light headed
Feeling sick
(other) __________
(other) __________

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 Reading the Signs

It can help to be aware of physical changes which happen when we are

confronted with the possibility of violence. Remember incidents in
which you have been involved and tick boxes if you recall any of the
following:

a) Sweating hands/palms
b) Sweating underarms
c) Heart beating faster
d) Trembling
e) Shaking
f) Tension in neck
g) “Churning” stomach (“Butterflies”)
h) Sick feelings
i) Light-headedness
j) Dry mouth
k) Others

All of these are quite natural!

Being aware of them can be valuable when you need to stay in control

Name: Date:

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 Guide To Relaxation
This exercise can be completed in the session and/or be given to
take away and try at home.

Check the use of these techniques periodically.

Arms

• Hands & Fingers - Make a fist with both hands

• Forearms - Make a fist & bend wrists

• Upper Arms - Make fists &

tighten upper arm

Head & Upper Back

• Shoulders - Raise shoulders & press arms against body

• Neck - Raise shoulders & look down at feet
• Jaw - Tighten Jaw
• Face - Tighten cheeks
• Lips - Tighten lips & push them against each other
• Forehead - Tighten forehead

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Stomach & Chest

• Stomach - Tighten stomach & pull into your back

• Chest - Take a deep breath, hold it & tighten

muscles around lungs

Legs & Feet

• Thighs - Tighten thigh muscles

• Calves - Bend ankles so toes point toward knees

• Feet - Curl toes downward & tighten

The more you practice the easier it will get

Don’t forget:

• Don’t be in a rush
• Find a quiet place
• Sit or lie down
• Get comfortable
• Tense & relax each muscle group 11

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 Session 2

What Makes Me Angry

Triggers

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 What makes me Angry?
Identifying potential risk situations will be useful for relapse prevention work
later on. The individual should be encouraged to give as many examples as
possible during this exercise. The use of real-life incidents will make the
exercise more effective and will prompt discussion

I get angry when......

1.

2.

3.

4.

5.

6.

7.

8.

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 Triggers
Outside & Inside
Allow the individual to identify which triggers are relevant to them.
Use the “Thought Stopping Scenes” to allow them to relate the triggers
to real life situations

• External Triggers

Someone did not agree with me

I got teased
I made a mistake
I got picked on
Someone used my things
I saw something I didn’t like
Someone ignored me
(other) ___________________
(other) ___________________
(other) ___________________

• Internal Triggers

“I’ll show him”

“Oh man, she shouldn’t push my buttons like that”
“I swear he’s doing this on purpose”
“I can’t let her get away with this”
“He is such a wanker”
“This is unfair”
(other) ___________________
(other) ___________________ 14
(other) ___________________

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About Triggers...

• ! External triggers happen around you. An

external trigger is something that someone else says or does,
that you make yourself angry about

• ! Internal triggers happen inside your

head. An internal trigger is a thought that you have after
something happens “Self-talk”

• Don’t forget:
External triggers don’t make you angry or
aggressive. They raise the odds that you will get
angry, but you can always choose how you want to
act. If you keep track of your arousal and your
triggers then you are learning to deal with anger.

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Triggers:
Thought stopping scenes
Read out the scenarios and then complete “What I thought and said
before I lost control?” Then look at what could have been done.

• Thought stopping
1 Check your arousal. “Do I need to shut down my thoughts?”
2 Inside your head, shout “Stop” loudly. Repeat “Stop” inside your head
3 Breathe deeply. Say something that helps you relax
4 Think of a problem statement
5 Think about ways to solve the problem. Choose the best way
6 Try it out
7 Think about the result. “Is there anything I should change for next time?”

Scene 1
It’s late and you want to get to sleep, but you keep thinking about the phone call you
got from your partner. They said that they can’t visit you this weekend because they
haven’t enough money. You’re angry because you gave them some money last
month.

Scene 2
You remember someone who used to hit your partner. You heard that they have
been going around to others saying bad stuff about you. Now you wonder if they are
trying to make a play for your partner.

Scene 3
You’ve been out for a walk. When you get back to your place it looks like someone
has been there. The photo of your partner is missing. You wonder who did it and
you keep going over it in your mind.

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“What I Thought And Said Before I Lost Control”

I SAID OUT LOUD I THOUGHT TO

MYSELF

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Session 3

ABC

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Offence/Incident Analysis – A.B.C
(Antecedents, Behaviour and Consequences)
Inform participant that research shows that thoughts and beliefs affect behaviour. Explain
there is nothing that we do or say that isn’t thought about. In order to change our behaviour
we need to change our thoughts and beliefs and a way to do this is by what we call
Positive Self Talk. If we are able to have positive thoughts and positive beliefs, then we will
be able to change our behaviour into positive outcomes, rather than negative ones.
Therefore, if we have a problem with our temper, how we think about a situation will
determine the way we act or respond in that situation.

Explain A = Antecedents, the build up of anger.

B = Behaviour. The loss of temper control.
C = Consequences for victims

Ask participant to write a detailed account of either a recent incident or their current offence
in which they lost their temper. They should be encouraged to write down what they did, what
they thought, what they felt and what they said, in detail. The more information that is
recorded the better they will be able to analyse this loss of anger control and identify triggers
and pattern in their cognitive behavioural responses.

Ask participant to work through ABC exercises and identify “Stop points” where they could
have behaved or thought differently (alternative cognitive and behavioural responses) Under
the heading “Stop Points” on the ABC ask them to identify and list what they could have done
and thought differently during the Antecedents and Behaviour stages. Once this piece of work
is concluded ask them whether they now believe that the outcome would have been different
(e.g. not resorted in violence) had they thought and behaved differently. Thoughts and beliefs
affect behaviour and, therefore, if we can change our thoughts and beliefs we can change our
behaviour. Whilst people sometimes say “It just happened”, “I couldn’t control myself” etc, we
can in fact, learn to take control by understanding our thoughts and behaviour and making
choices through positive self talk.

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ANTECEDENTS / ACTIVATING EVENT
When did you lose your temper?
Where did it happen?
Who else was present?
What led up to you losing your temper?
How exactly did you feel?
What thoughts were going through your mind?
What irritated you most?

BEHAVIOUR
What exactly did you do?
What exactly did you or the person say?
What were you thinking?
How did you feel?
What was the offence?

CONSEQUENCES
What were the effects on the victims of your crime?
What were the consequences for you?
What were the consequences for others?

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ABC Exercise Example:
ANTECEDENTS/ACTIVATING EVENT

In the pub with 2 friends, STOP POINTS

having a good laugh, in a WHAT I WAS THINKING
good mood. A man pushes
WAS CRUCIAL –
past me and knocks my
drink, spilling it. He didn’t
apologise. He just muttered IT IS MY THOUGHTS
something like “Get out of ABOUT THE MAN THAT
my bloody way”. I felt angry. WOULD LEAD ME TO
I thought it was really rude
BEING ANGRY.
and felt myself getting more
and more wound up. It was
SHOULD I CHANGE MY
his fault, he didn’t apologise THINKING HERE?
and then had the nerve to
blame me!!!

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ABC Exercise Example:
BEHAVIOUR

I shouted after the man “Watch

what you’re bloody doing?” He
STOP POINTS
replied “It was your fault for
standing in the way!” I was
really mad, and I wasn’t going WHY SHOUT AFTER THE
to let anyone talk to me like MAN?
that. I went over to him and said
“What did you say?” He said WHY GO OVER TO HIM?
“Forget it” and laughed “It’s no
big deal”. I could feel my face
WHY CHALLENGE?
burning up, I pushed the man in
frustration and he stumbled
backwards. He said, again WHY PUSH HIM?
laughing, “Oh yeah, resort to
hitting me, is that all you are WHY ALLOW MYSELF TO BE
capable of?” My friends PROVOKED?
watched, and I thought, I’m not
going to let him humiliate me, WHY THINK ABOUT MY
so I hit him, and hit him again. FRIENDS AND WHAT THEY
THINK?

WHY BEAT/HIT HIM?

I LOST CONTROL!

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ABC Exercise Example:
CONSEQUENCES

Police had been called, lots of

people saw what I did. The
STOP POINTS
police grabbed me. I was taken
to the police station, put in the
cells. I was charged and went to IT’S TOO LATE – THE
court. I got a 12 month DAMAGE IS ALREADY DONE
Community Order
IT’S WHAT COULD HAVE
The person I hit, apparently had BEEN DONE DURING THE
to go to hospital, a broken nose, A+B STAGES, TO AVOID THE
a broken rib, bruising to their OFFENCE TAKING PLACE
upper body. I made a right AND THE CONSEQUENCES
mess of him. FOR MYSELF AND OTHERS

My partner and kids have been I SHOULD HAVE THOUGHT

worried sick about me having to ABOUT THE
go to court, thought I might get CONSEQUENCES BEFORE I
sent down and my mum and ACTED
dad worried too.

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 A,B + C STOP POINTS
A
C
T
I
V
A
T
I
N
G

E
V
E
N
T

B
E
H
A
V
I
O
U
R

C
O
N
S
E
Q
U
E
N
C
E
S

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Session 4

POSITIVE
SELF TALK

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Positive Self Talk:
At the 5 stages of the Anger process

There should be an input on the 5 stages of anger. Staff may consider using
A diagram of the escalator to emphasise the point of Trigger, Escalator,
Crisis, Recovery and Return to base. This, coupled with an example, will
allow the individuals to be able to relate this to their own situation.

Complete the exercise and check they are using relaxation techniques from
previous sessions.

In this session it may be appropriate to introduce the concept of relapse

prevention and use the exercises as homework for each individual.

Stage 1 – The Trigger

a) This is going to upset me – I’ve recognised it

b) Now I’ve recognised it, I can plan
c) I’ll stick to the issues
d) I know I can deal with this
e) I need to take a few deep breaths and remain calm
f) If I lose my temper I’ll regret it, I might hurt someone. I mustn’t get hurt

Stage 2 – The Escalator

a) I’m beginning to feel tense – my body is telling me

b) I need to take deep breaths, and try and relax
c) I can’t always expect people to act the way I want them to
d) Take it easy. I don’t have to lose my temper, I can deal with it another way
e) I need to think about the consequences. I will regret it

Stage 3 – Crisis

a) I know I’m mad, but I can’t lose it

b) I can stop now. I’ve already gone too far, I need to back off
c) Stay as calm as I can

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Positive self talk continued...

Stage 4 – Recovery

a) Forget about it now, think about it later

b) Dwelling on it only makes me more upset and angry
c) Leave it until later – it will look different then

Stage 5 – Return To Base

a) What can I do differently next time so that I don’t lose my temper

b) What have been the consequences of my actions
c) If I carry on working at it, I will learn to control my temper

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What Do I Do To Gain Control?
List the ways in which you decrease your anger/gain control:

1.

2.

3.

4.

5.

6.

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 Session 5

Problem Solving Without

Anger

Victim Awareness

Recognising Risk

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Solving Problems Without Anger
The purpose of this session is to consider alternative behaviour. Work through the exercise
with the individual looking at problem solving steps along the way.

Problem Solving Steps

Step 1
See that there is a problem
Eddie is getting angry because he thinks Marco scratched his car. He feels his
heart beating faster, his mouth is dry and his muscles are starting to clench.

Step 2
Lower your arousal
Eddie remembers there are different ways to calm down – Thought Stopping,
Relaxation Techniques, Positive Self-Talk

Step 3
Check your thinking
As he walks away, Eddie thinks about the scratch on his car and how angry
he is at Marco. It would be more helpful for him to look at the evidence carefully.

Step 4
Think of a problem statement
Eddie thinks about his problem and tries to describe it clearly. He thinks of a
problem statement, “I am angry at Marco because I believe he scratched my
car. I want to control my anger, to find out what really happened and not to
respond aggressively”

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Solving Problems Without Anger
continued....

Step 5
Think of solutions
Eddie also thinks about ways to solve the problem. He could ask Marco about the
scratch. He could ask other people nearby. He could put up a reward sign for
information. He could also forget about it and believe that the scratch is not the end of
the world.

Step 6
Think about what will happen & choose the best way
He thinks about each way to solve the problem and what will happen as a result. He
knows he will have a hard time forgetting about the scratch. He will see it every day. He
decides to ask Marco if he knows anything about the scratch. Eddie thinks that will be
the best way.

Step 7
Do it!
Eddie calms down and he asks Marco if he knows anything about the scratch. It turns
out Marco had nothing to do with it, but he did see who did it and he gave Eddie the
licence plate number

Step 8
Look back on the outcome
When Marco leaves, Eddie stops and asks himself how well the problem was solved.

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Problem Solving model....

Problem Solving Steps

• See that there is a problem

• Lower your arousal
• Check your thinking
• Think of a problem statement
• Think of ways to solve the problem
• Think about what will happen & choose the
best way
• Do it!
• Look back on the outcome

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 Victim Awareness
Re-consider the cost/benefit exercise to identify victims. At this point
complete the exercise to elaborate the effects anger has on others.

Who are the victims of my crime? What has been the practical and
emotional short term and long term
effects on the victims?

1) 1)

2) 2)

3) 3)

4) 4)

5) 5)

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 Recognising Risk
Use exercises identifying personal risk at the end of this session. Encourage
individuals to be honest when rating themselves

What High Risk Situations hold the highest risks for you?

100%

90%

80%

70%

60%

50%

40%

30%

20%

10%
Use of Pain/ Put- Desire to Bad
Drugs & Discomfort Urges Conflicts
Downs control Feelings
Alcohol someone

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Personal High Risk
Think about the exercises you completed on what makes you Angry and
Triggers (session 2). Pick 2 situations that have the highest risk for you. For
each type, give 2 real examples from your own life.

A. High Risk Type:

___________________________

Example 1-

Example 2 -

B. High Risk Type:

______________________________

Example 1-

Example 2 -

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High Risk
Planning for High Risk Situations:

How: Reasons
• You have a better chance of staying in control
• You know what to do in a crisis
• You feel more confident

Moving Forward: The Plan

• Know what you want by setting your goals
• Avoid the high risk situation if you can
• Rehearse the situation so that you are ready when it
happens
• Get help when you need it
• Have an Emergency Plan as a backup
TIP – Goals are more useful when they’re clear &
specific

Don’t Forget: Avoid High Risk Situations

• Don’t go near people or places linked to your anger
• Don’t talk about topics that upset you
• Don’t re-tell events where you got angry

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 Session 6

Communication

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Communication Skills
5 SKILLS YOU NEED TO KNOW

Encourage the individual to practise using these skills both in risk situations and general
day to day life. You may wish to role play this exercise (if you are running the session
with more than 1 participant, use them to complete the role play.)
If this is not comfortable use it as a discussion tool.

1. Active Listening
To show you are interested in what is being said....
- Use helpful body language (make eye contact often,
face the person you are listening to, have good posture)
- Don’t interrupt the other person
- Let the other person know that you are listening “Yes, uh huh,
I hear you”

2. “I” Statements
To say how you feel about something without blaming the other
person....
- Don’t accuse or blame the other person “I don’t like it when you
interrupt me”

3. Asking for Clarification

To be sure you understand....
- Make sure you understand what the other person is talking about. Ask
them to be clear “I’m not sure I understand. Are you talking about....?”

4. Reality Checks
To be sure you got it right....
- Make sure you think you know something, check the facts first. Find out
what you think is right “Are you telling me...?

5. Assertiveness
To stand up for yourself without standing on somebody
else....
- Talk about what you want without putting others down

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Homework

Relapse
Prevention

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Prevent Relapse
Re-visit relapse prevention exercises completed as homework.
Establish a plan for the future with regard to Risk and Relapse prevention

• LAPSE – Feeling angry and thinking about being

aggressive

• RELAPSE – Feeling angry and being aggressive

• HIGH RISK SITUATION –

A situation where you
are more likely to have a lapse or a relapse

Risk Factors for High Risk Situations:

Internal
• Bad Feelings
• Pain or Discomfort
• Urges

External
• Conflicts
• Put-Downs
• Desire to control someone
• Drugs & Alcohol

MOVING FORWARD
Avoid the Relapse Process by:
• Checking Arousal, thinking and feelings
• Staying clear of High Risk Situations
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• Using CALM skills

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 Relapse Prevention
1. My High Risk situation
Hint: Describe a specific high-risk situation/event in as much
detail as possible

2. Type of risk
Internal External
Bad Feelings Conflicts
Pain or discomfort Put-downs
Urges Desire to control someone
Drugs & Alcohol

3. My old patterns
Hint: How have you behaved in this situation in the past?
What were you telling yourself? (Your thoughts)

4. My new goals
Hint: Ask yourself is my goal clear and specific? Is it realistic? Is it easy to
measure?

5. Skills to help me
Hint: List all of the skills you might use both in relation to your thoughts (e.g
Rethink Auto-Pilot Thoughts) and your actions (e.g Active Listening)

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Relapse Prevention

6. My new strategy
How will I reduce my arousal?
Hint: This involves identifying counter-arguments or challenges for the anger
creating thoughts (e.g Where is the evidence for this? People do not have to do
what I want. It was just an accident etc).

What thoughts will I have?

Hint: This involves identifying what skills you might use to lower your arousal
level (e.g Time Out, Progressive Muscle Relaxation, getting involved in other
activities).

What can I do or say to achieve my goals?

Hint: This involves identifying some of the other skills that will help you reach
your goal (e.g effective communication, behaving assertively, Fogging, Negative
Inquiry etc).

7. List of people who can help me

Hint: Are there family members or friends that you can rely on to offer you
support and guidance?

8. My emergency plan
Hint: What could you do in this situation if you recognise that you are starting to
lose control? What will help you to get out of high-risk situations and provide
safety for you and others around you?

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 RECOVERY PLAN
What do I do if I Relapse?

1. Think about safety – Are you safe from your own

anger? Are people around you safe?

2. Deal with negative feelings – Accept the bad

feelings that happen with a relapse.

3. Check your thinking – Look at the thinking

mistakes you made & get rid of your Anger Makers.

4. Take the rap – Admit your mistake to yourself and to

others.

5. Learn from relapse

6. Prepare – Make a plan for how to avoid another
relapse.

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Advice on recording
1. OASys Sentence Plan
Relevant OASys item A – Select Harm (1) Identify who is at risk (2) Thinking skills (3)
Temper control (4)

Objective B – Temper Control - Improve awareness of appropriate /legitimate behaviour,

Increased knowledge of stress relief/relaxation techniques, increased management of self/self
control

Measure progress made (C) - Self report, response to Workbook exercises, discussion. Could
be entered as free text.

What work will be done to achieve the Objective (D) - Thinking skills – Violence - drop down
box, completion of Anger Managment Workbook, add as free text

Who will do work (E) – select offender and probation staff

Work/review timescale (F) – select 16 weeks

Following completion of Workbook, OASys review should be completed

2. Electronic Case Record

Examples of concise recording follow; Add freetext as necessary to reflect the session
completed and identify completion of homework

Attended and completed Session 1 of Anger Management Workbook – Costs and benefits,
Physical signs, Relaxation Techniques

Attended and completed Session 2 of Anger Managment Workbook – What makes me angry?

Attended and completed Session 3 of Anger Management Workbook – ABC

Attended and completed Session 4 of Anger Management Workbook – Positive Self Talk

Attended and completed Session 5 of Anger Management Workbook – Problem Solving without
anger, Victim Awareness, Recognising risk

Attended and completed Session 6 of Anger Management Workbook – Communication

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 Anger Management Monitoring Form
Name:_________________________ DOB:_______________

Date commenced:________________ Date completed:_______________

Offender Manager/Supervisor:_________________________

Session Date Signature of OM/OS

exercises supervisee signature
completed

Introduction

1. Costs & Benefits

Physical signs
Relaxation Techniques

2. What makes me angry

Triggers

3. ABC

4. Positive Self Talk

5. Problem Solving
without anger
Victim Awareness
Recognising Risk

6. Communication

7. Homework –
Relapse Prevention

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 Measuring Change Questionnaire
What skills have you gained from completing the exercises in this workbook?.

Agree Disagree Unsure

1. When I become angry, there is nothing
I can do to change or stop this

Agree Disagree Unsure

2. I recognise when I am about to
lose my temper

Agree Disagree Unsure

3. I know what makes me angry and can
plan for potential risk situations

Agree Disagree Unsure

4. Thinking positively can change
the way I behave

Agree Disagree Unsure

5. The only way I can express my
anger is by being aggressive

Agree Disagree Unsure

6. My anger impacts on other people

Agree Disagree Unsure

7. Communicating positively with others can
lessen the chances of me losing control

Agree Disagree Unsure

8. I am confident that I can manage
my emotions appropriately

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