Make a plan to handle my anger better
A personal anger plan covering your triggers, early warning signs, in-the-moment cool-down steps, and repair afterward.
The prompt
Help me make a practical plan for handling my anger.
Recent times I got angry: [2-3 EXAMPLES - what happened, what I did or said]
Who's usually around: [e.g. "my partner", "kids", "coworkers", "other drivers"]
Early signs I notice (if any): [e.g. "jaw clenches", "voice gets louder", "heart races"]
What tends to make it worse: [e.g. "being tired", "hunger", "feeling ignored"]
What I want to change: [e.g. "stop yelling", "stop sulking for days"]
Build my plan:
1. Patterns: the common triggers and the feelings that may sit under the anger (hurt, fear, embarrassment, unfairness).
2. Warning scale: a 1-10 scale with my own signs at 3, 6, and 8, and what to do at each level.
3. Cool-down steps: 4-5 things I can do in under 2 minutes (breathing, stepping away, a phrase to say).
4. Time-out script: words to pause a heated conversation respectfully and agree to come back to it.
5. Repair: how to come back to the person and talk about it calmly.
6. Prevention: 3 changes to lower my baseline (sleep, food, workload, stress).
Keep it non-shaming. If my anger has involved physical aggression, threats, or someone feeling afraid of me, tell me clearly to get support from a counselor or anger management program, and put safety first.
Highlighted [brackets] are blanks to replace with your own details.
Fill in the blanks and use this promptMore Personal Life & Wellbeing prompts
What to fill in
- e.g. "my partner", "kids", "coworkers", "other drivers"
- e.g. "jaw clenches", "voice gets louder", "heart races"
- e.g. "being tired", "hunger", "feeling ignored"
- e.g. "stop yelling", "stop sulking for days"
How this prompt is built
This prompt follows the Few-Shot structure (Few-shot prompting). A few-shot prompt includes one or more worked examples of the input and the output you want, so the model can copy the pattern instead of guessing it.
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