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Learning what anger feels like and how our bodies react when we are upset.
Have you ever felt like a tiny, hot volcano was about to pop inside your tummy?
Anger is a big, powerful feeling. It often shows up when something feels unfair or when we don't get what we need. Think of anger like a stop sign. It tells our brain that something is wrong! Everyone feels angry sometimes—even grown-ups. It is a normal part of being human. When we feel angry, our brain is trying to protect us, but sometimes it gets a little too loud. On a scale of to , anger can feel like a small spark or a giant flame.
Quick Check
What is a 'stop sign' feeling that tells us something feels unfair?
Answer
Anger (or frustration).
Your body is like a detective. It gives you clues that you are getting mad before you even realize it! You might feel your face getting very hot, like a toaster. Your heart might start beating fast, going thump-thump-thump. Your muscles, especially in your hands and tummy, might feel very tight or stiff. These are called Body Signals. If we listen to these signals, we can catch our anger while it is still small and manageable.
Let's practice finding a body signal: 1. Squeeze your hands into tight balls (fists) as hard as you can. 2. Notice how your arms feel stiff and hard. 3. Now, let go and wiggle your fingers. When you are mad, your hands might turn into those tight balls all by themselves!
Quick Check
Name one way your face might feel when you are angry.
Answer
It might feel hot or red.
There is a big difference between feeling mad and acting mean. It is okay to feel that 'fire' in your tummy. However, it is not okay to use that fire to hurt others, use mean words, or break toys. Feelings are like the weather—they just happen! But actions are like choosing to wear a coat. We can choose what to do with our bodies even when we feel a level of anger.
Imagine you built a tall block tower and someone knocks it down. 1. Your Body Signal: You feel your heart beat fast and your face gets hot. 2. The Feeling: You think, 'I am so mad!' 3. The Choice: Instead of pushing the other person, you take three deep breaths and say, 'I am mad that my tower fell!'
A friend grabs a toy you were using. You feel your muscles get very tight. 1. Identify the feeling: 'This is anger.' 2. Check the body: 'My hands are squeezed tight.' 3. Use a 'Cool Down' tool: Squeeze a pillow or count to before you speak.
Which of these is a 'Body Signal' for anger?
Is it okay to feel angry?
Feeling angry is the same thing as acting mean.
Review Tomorrow
Tomorrow, try to remember the three 'Body Signals' we talked about: hot face, fast heart, and tight muscles.
Practice Activity
The next time you feel a little bit upset, put your hand on your heart and see if it is beating fast!