Emotions: Angry
Begin here!
A 9 minute writing exercise that will get the students to explore the emotions in the Angry module, and how those emotions show up for them physically as well as energetically.
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Your copy of the Emotion circle
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What does this exercise show you about how how we all process and respond in this emotional state? Are we all the same?
How were you the same as the people in your group? How were you different?
Why does it help to know how you personally respond when you are feeling bad? What are the benefits of knowing this?
How could this information help you to relate to others when they are feeling bad?
Did anything on your list- or any of your groups- surprise you? Why?
Did anyone write down other peoples ideas once they heard them? Why did they resonate with you?
9 Minutes
Embrace it: Body
A 13-minute noisy physical exercise that guides the students to release their frustration in a way that keeps themselves and everyone else in their lives, safe!
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Journal
Floor space
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Did you like that exercise? Why? Why not?
Did you like the punches? Why? Why not?
Did you prefer to do the silent breath out through the nose or the loud breath out the mouth? Why?
What happened to your heart rate and your breath after each round? How did that make you feel?
Were you able to focus on the task or did your mind wander? Discuss
What other emotions would this be good for?
Did you find this challenging on your legs? Discuss
Read how you felt before you started this exercise- was there any difference in how you felt by the end?
13 Minutes
Embrace it: Mind
A quiet 8-minute writing exercise that will teach the students the power of writing down what is making them angry in order to manage their emotions.
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Journal
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Did you like that exercise? Why? Why not?
Writing out our feelings helps to minimise them- has that been true for you or not? Discuss
What did this exercise do to your heart rate and your breath?
Did you feel like you needed to move the energy after this exercise? What did you need to do afterwards?
It can either be quite confronting or a big release to write out what is making us angry- which response did you have?
Read how you felt before you started this exercise- was there any difference in how you felt by the end?
8 Minutes
Embrace it: Breath
A 12-minute energetic physical exercise that teaches the students how to use their body and breath to burn off the big angry energy to get control of how they feel.
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Journal
Floor space
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Did you like that exercise? Why? Why not?
Which version did you prefer? The first one with one stomp one breath, the second one 3 breaths each stomp, or the last one with the big audible sound out on the exhale? Why?
Did you find it hard to make the noise on the exhale in the last option? Why? Why not?
What happened to your heart rate and breath after each option? How did that feel?
This is an anger release exercise- what other emotions do you think this might be helpful for?
Would this exercise help you if you were feeling angry? Why? Why not?
Read how you felt before you started this exercise- was there any difference in how you felt by the end?
12 Minutes
Reduce it: Body
A 15-minute physical exercise that takes students through a range of hip opening poses to help them get rid of any unwanted stored energy from their hips- the emotional junk-drawer of the body!
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Journal
Floor space
A yoga mat if you have one
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Did you like that exercise? Why? Why not?
You just did child’s pose, butterfly pose, side squat and full squat- which one did you like and why? Which one did you not like so much and why?!
Stretching out the hips can bring up some emotions- how did you feel at the end? Did anything come up for you?
Did you discover you have tight hips and/or legs? Did you know you did?! Discuss
Hips stretches are great if you have been sat down at a desk all day- will you do these again? Why? Why not?
Can you think of any other good hip stretches to add in? There are lots!
Read how you felt before you started this exercise- was there any difference in how you felt by the end?
15 Minutes
Reduce it: Mind
An 18-minute writing exercise that will help students to sort through what they can change from what they can't change, helping them to lighten their angry load.
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Journal
Mind map from ‘write it out’ (mind: embrace)
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Did you like that exercise? Why? Why not?
Which part of this exercise was the most challenging? Why?
Which part of this exercise was the easiest? Why?
Did anything surprise you in the section where you were asked to separate out what you can change and what you can’t change? Why?
Nominating how you are going to deal with the thing that is making you angry in the last table is really asking you to take a bit of responsibility for the situation and how you feel about it- how did you find that part?
You have been asked to name a day that you will deal with each item on your list- do you think you will do it?! Why? Why not?
How did you feel up the end of this exercise? DI you think it would help you deal with your feelings of anger?
Read how you felt before you started this exercise- was there any difference in how you felt by the end?
Read how you felt before you started this exercise- was there any difference in how you felt by the end?
18 Minutes
Reduce it: Breath
A 16-minute seated breath work exercise that will teach the students how to regulate themselves using sections of gentle breath retention.
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Journal
A chair
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Did you like that exercise? Why? Why not?
Which breath count did you end up using? Why? Discuss
Did you like the breath retention parts or did you find them tricky? Why?
Not everyone likes holding their breath- if you didn’t, how could you change this exercise so that it works for you? A different shape perhaps?
What was your heart rate like at the end- did you notice a change?
Choose one word that best describes how this exercise made you feel
Read how you felt before you started this exercise- was there any difference in how you felt by the end?
16 Minutes