# 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.

- Topic: Personal Life & Wellbeing
- Framework: Few-Shot
- Level: Standard
- Tags: Plan, Fill-in Template
- Source: https://www.thinkwithprompt.com/prompts/make-a-plan-to-handle-my-anger-better

## Prompt

```text
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.
```

## 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"

Free to copy and use. From ThinkWithPrompt (https://www.thinkwithprompt.com/), a library of 2,663 curated AI prompts.