Anger Signal Worksheet
The document is a one‑week self‑coaching worksheet from Wellness Chick Coaching LLC that helps users reframe anger from a burdensome feeling into a useful signal. It guides participants through six sequential steps: (1) record two specific anger‑triggering situations; (2) note the physical sensations that accompany each trigger; (3) identify the first “spark” thought that arises; (4) uncover the deeper emotion underlying the anger (e.g., hurt, fear, shame); (5) practice a calm response by inhaling lavender or Roman chamomile oil, breathing into the belly, and consciously choosing a peaceful reaction; and (6) complete an end‑of‑week reflection on discoveries about personal anger patterns and how to honor the messages anger provides. The worksheet combines emotion‑awareness exercises, somatic tracking, cognitive reframing, and a brief aromatherapy breathing technique, encouraging ongoing self‑monitoring and integration of insights.
Topics
Reframing Anger as Informational Signal
Introducing the core premise that anger functions as a useful signal rather than a problem to be suppressed.
Structured Tracking of Anger Triggers
Step 1 asks users to write down two concrete situations that provoked anger during the week.
Somatic Awareness of Body Sensations
Step 2 prompts users to locate where anger is felt in the body (tight chest, flushed face, clenched jaw, etc.).
Identifying the Initial Spark Thought
Step 3 guides participants to capture the first automatic thought that crossed their mind at the moment of anger.
Uncovering Deeper Underlying Emotions
Step 4 encourages users to explore what deeper feeling (hurt, fear, shame, disappointment) lies beneath the surface anger.
Calm Response Practice with Aromatherapy Breathing
Step 5 introduces a brief breathing exercise combined with inhaling lavender or Roman chamomile oil to help the body relax and choose a peaceful response.
End‑of‑Week Reflection and Integration
Step 6 asks users to summarize what they learned about their anger patterns and how they can honor the messages anger provides moving forward.