"Mastering Emotions:
Emotional Regulation & Anger Management for Personal and Professional Growth"

Duration: 4 Hours (Includes one 15-minute break)


Agenda
0:00 – 0:15 | Welcome & Workshop Overview

• Participant check-in and introductions

• Set group guidelines and expectations

• Brief overview of workshop goals:

  • Understanding emotional regulation

  • Identifying triggers and patterns of anger

  • Learning tools to manage anger and intense emotions
     

0:15 – 1:00 | Understanding Emotions and the Brain
Objective: Develop foundational knowledge of emotional regulation

• What is emotional regulation?

• The neuroscience of emotions and the “fight-flight-freeze” response

• How the brain responds to stress and anger (amygdala hijack)

• Common myths about anger

Activity:

• Group brainstorm: “What makes anger hard to control?”

• Icebreaker: Identify your emotional triggers using a worksheet
   

1:00 – 1:45 | Identifying Your Anger Triggers & Patterns
Objective: Increase self-awareness of personal triggers and responses

• Anger as a secondary emotion: What’s underneath?

• The anger cycle: Triggers → Thoughts → Feelings → Behavior

• Identifying physical, cognitive, and behavioral signs of escalation

Activity:

• Self-assessment: Anger triggers & style quiz

• Group discussion in pairs: “How do you usually express anger?”
   

1:45 – 2:00 | Break (15 minutes)
2:00 – 2:45 | Emotional Regulation Techniques
Objective: Learn practical tools to regulate emotions before escalation

• Grounding and mindfulness strategies

• Breathing and relaxation techniques

• Cognitive reframing: Changing your inner dialogue

• Emotional check-in and distress tolerance skills
   

Activity:

• Practice: 4-7-8 breathing + guided grounding exercise

• Partner role-play: Responding with regulation vs. reaction
   

2:45 – 3:30 | Assertiveness and Healthy Expression of Anger
Objective: Explore ways to express anger constructively

• Difference between aggression, assertiveness, and passivity

• The “I” Statement technique

• Setting boundaries without escalation

• Repairing relationships after anger incidents
   

Activity:

• Assertive communication worksheet

• Practice scenarios: “Say it like you mean it — calmly!”
   

3:30 – 4:00 | Integration, Commitment & Closing
Objective: Reflect, reinforce learning, and set intentions

• Summary of key takeaways

• Personal action planning:

  • What strategies will I take with me?

  • What situation will I apply these to in the next week?

• Q&A and resources for continued support
   

Activity:

• Write a personal action statement

• Share one insight or commitment with the group
   

Materials Provided:

• Slide presentation 

• Handouts: Emotion regulation worksheets, anger triggers quiz, “I” statements template

• Pens, notepads

• Stress balls or calming items for demonstrations