Fact sheet · Anger and repair
My anger plan
Fill this in when you’re calm, then keep it somewhere you’ll see it, on the fridge or saved on your phone. Anger is a signal, not a failing. This is your plan for catching it early and staying safe.
Type straight into the boxes, then print or save as a PDF, or print it blank and use a pen.
1. My early warning signs
Tick the ones you notice when you're starting to simmer.
In my body
In my thoughts
In my actions
2. My common triggers
Times, places or situations.
- 1.
- 2.
- 3.
They’re more likely when I’m:
3. What’s under my anger
Circle any that fit, or tap them on screen.
4. What helps before anger builds
Small, realistic things. Tick the ones you'll try.
5. My safe plan for the moment
Practise it when you're calm, so it's there when you need it.
- 1Notice “My warning sign is here.”
- 2Make it safe Baby in the cot, or tell my child, “I'll be right back.”
- 3Step away to
- 4Calm my body In for 4, out for 6 · feet into the floor · cold water
- 5Check my thought “Is it as bad as my brain says? They need me calm.”
- 6Come back Reconnect, and repair if I need to.
6. Who I can contact
- 1800RESPECT (family violence)1800 737 732
Get help straight away if you feel you might hurt your child, yourself or someone else, or anyone is in danger. Put your baby down somewhere safe first, then call 000.
Book support if anger is happening often, you’re switching off, you can’t remember parts of what happened, or it’s affecting your family.