Layers of Anger

The next time something or someone annoys you or makes you angry, do an emotion check. What emotion(s) is your anger reacting to? What are the layers of emotion under your anger? Try to examine the emotions that you're having, both on the surface and underneath. Doing this helps you understand that there is typically more going on behind that initial burst of anger you feel.

When you see the Anger Iceberg ahead, take the following precautions so it doesn't "sink your ship:"

1. Start with Managing Your Anger so you can focus on the emotions underneath the surface.
2. Identify the feelings you have on the surface and those that might be lurking beneath the surface.
3. Try our Iceberg worksheet. 
4. Reflect, do some journaling. The more you explore your feelings, the more you will be able to see a solution. Try to answer these questions:
   1. On a scale of 1-10 – How angry am I?
   2. Why is this situation making me so angry?
   3. What layers of emotion is my anger trying to cover up? (Hint: the more intense your anger is, the more emotions it's likely covering up.)
   4. Are other situations leading to a buildup of anger?
5. Talk to a trusted friend or adult. Sometimes when things are intense it helps just to vent your thoughts and feelings to a third party.