Managing anger can be challenging, but these printable anger management worksheets can help identify your anger triggers and find more effective ways to deal with anger.
what causes anger and being able to recognize early warning
signs that you are becoming angry can help you to plan healthy ways to
cope with anger.
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Anger is an emotion. It is a signal that we think we are being treated unfairly.
Feelings are neither right nor wrong. It is okay to feel angry.
Actions can be right or wrong. It is not okay to hurt ourselves, others, or property when we feel angry.
So how can we deal with anger and act in healthy ways?
1) Recognize anger - know when you are angry and what makes you angry.
2) Practice positive responses - practice, practice, practice until your new positive responses become good habits
Quick List of Ways to Cope with Anger
Talk to someone who you are not feeling angry with
Count 10 breaths
Write about it
Come back and deal with it later when you feel calm
Symptoms of Anger
How do you know when you are angry? All of us have symptoms of anger – physical and mental signs that tell us we are angry.
Physical Signs Fast heart beat Sweating Shaking Clenched jaws Clenched fists Fast breathing Headaches Stomach aches Upset feeling in the stomach Tight chest Tense muscles Frowning, scowling Red face
Mental Signs Problems concentrating Confusion Memory problems Thoughts of doing harm Angry thoughts Irritability Short tempered
Other signs Yelling Swearing Withdrawing from others Throwing things Pacing
Questions About Your Anger
1. How do you know when you are angry?
2. Where in your body do you feel anger? List your physical signs of being angry.
What is the first sign of anger you notice? List your early warning
signs that tell you when you are starting to become angry.
4. What makes you angry? List all the things you can think of... all the way from small annoyances to big problems.
How You Handle Anger
1. How do you usually react when you feel angry?
2. Think about the last time you reacted in an unhealthy or negative way to anger. What happened right before you got angry?
3. How did you react?
4. How did you feel after you reacted?
5. What could you have done instead?
6. What would happen if you were to react in a more positive way?
A Plan for Dealing With Anger
1. Make a plan. Write down one of the situations from your anger scale (see anger management worksheets PDF document). Choose one that causes you to feel a little angry. Describe how you would like to react in the future to this situation.
3. What negative behavior do you most want to avoid when you experience anger?
4. What will you do instead?
5. What will you do when you experience your early warning signs of anger?
6. How will you handle situations when you feel very angry?
Practice Positive Reactions to Everyday Stresses
Walk away instead of reacting in anger. It’s okay to stomp your feet if you need to!
Exercise. This helps get rid of the physical energy that is built up by anger.
to someone who you are not feeling angry with. Phone a friend,
relative, or professional. Tell them about what happened and how you are
yourself. Do something you enjoy, like reading, TV, music, games, going
to the store, cooking a meal.... and take your mind off the anger. Come
back and deal with it when you are feeling calmer.
10 breaths. The reasons for counting your breaths are: 1) to calm and
relax you by breathing more deeply and 2) to pause for a few moments
instead of reacting automatically.
Write about it. Get your feelings and thoughts out on paper instead of confronting the source of your anger right away.
Deal with it when you feel calm. Get away from the situation, and come back later. You will react more positively.
more practice you get at reacting in positive ways, waiting until the
anger goes down a little before responding, and learning new habits, the
more easily you will be able to manage anger.
Try this Relaxation to Deal with Anger
script - a guided meditation script that describes how to deal with
anger quickly and effectively in the moment, and guides you in
controlling anger and managing anger when it arises.
AngerManagementResource.com provides more extensive anger management worksheets as well as counseling, CDs and books for you and your family.