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Cool-Down Strategy Cards

Ten one-step actions for kids and teens to try when anger starts climbing

Anger ManagementInfographicFree ResourceLast reviewed October 2026

Cool-Down Strategy Cards

Ten one-step actions for kids and teens to try when anger starts climbing

Cool-Down Strategy Cards

Ten one-step actions for kids and teens to try when anger starts climbing

Each card is one thing to do, small enough to remember when you are upset. They run in order: check how mad you are, slow your body down, buy yourself some time, talk back to the angry thoughts, and fix the problem once you have cooled off. The body cards aim to calm you down, and there is a reason for that: a review of 154 studies found that calming activities such as deep breathing reduced anger and aggression, while revving-up activities such as hitting a bag or going for a run did not help overall (Kjærvik & Bushman, 2024). Younger kids can start with the step-by-step tools in My Anger Toolbox.

Give It a Number
Rate your anger from 1 (calm) to 10 (about to blow). If it is 5 or higher, grab another card right away.
Long Breath Out
Fill your lungs slowly while you count to 4. Let the air out even slower, counting to 6, like cooling a spoonful of hot soup. Repeat five times.
Talk Low and Slow
Drop your voice and slow your words on purpose, even while you are still mad. A quiet voice is hard to start a fight with.
Ask for a Break
Say, "I need five minutes. I'll come back." Go somewhere calm, then come back when you said you would.
Wait Before You Send
Mad at a text, a post, or a game chat? Put the phone or controller down for 20 minutes before you reply.
Check Your Fuel
Ask yourself: am I hungry, tired, or thirsty? Eat a snack, drink some water, or rest, then look at the problem again.
Coach Yourself
Pick one short line, like "I can handle this" or "It's one game," and say it in your head three times.
Accident or On Purpose?
Before you decide someone did it to you, think of one other reason it could have happened.
Will It Matter Next Week?
If the answer is no, keep your reaction small too. Save your big reactions for big problems.
Make a Fix-It Plan
Once you are cooler, come up with two ways to solve the problem. Pick the one that is fair to everyone and try it.
Cut the cards apart and keep your two or three favorites in a pocket, backpack, or phone case.
Practice each card on a calm day, a few times, so it comes to mind fast when you are upset.

References

  • Kjærvik, S. L., & Bushman, B. J. (2024). A meta-analytic review of anger management activities that increase or decrease arousal: What fuels or douses rage? Clinical Psychology Review, 109, Article 102414. https://doi.org/10.1016/j.cpr.2024.102414

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Common Questions

What is the Cool-Down Strategy Cards worksheet?

Each card is one thing to do, small enough to remember when you are upset. They run in order: check how mad you are, slow your body down, buy yourself some time, talk back to the angry thoughts, and fix the problem once you have cooled off.

How do I use the Cool-Down Strategy Cards worksheet?

Review this visual guide to understand the concept. Use it as a quick reference during sessions. Consider printing this and keeping it somewhere visible as a daily reminder.

Is the Cool-Down Strategy Cards worksheet free?

Yes. Like every worksheet on Therapy Resource, it is free to read, print, and download as a PDF, no account required. A Pro subscription adds online filling with saved progress, practice-branded PDF exports, and secure client sharing.

Who is the Cool-Down Strategy Cards worksheet for?

It is designed for therapists and counselors doing anger management work with clients, and for individuals using it for self-guided practice. Pro members can share it with clients through a private link. No client account needed.

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