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Anger Decision Sheet

This document provides a worksheet to help people manage anger. It lists common triggers for anger such as injustice, not getting one's way, criticism, and broken rules. For each trigger, the worksheet offers two options - letting go of the anger through reappraisal, or acting assertively. Examples are given for each trigger and approach, such as telling oneself "this isn't personal" to let go of anger over queue jumping, or calmly pointing out the issue to act assertively. The goal is to help people identify their anger triggers and choose a constructive response through cognitive restructuring.

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Sam Emeka
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80 views3 pages

Anger Decision Sheet

This document provides a worksheet to help people manage anger. It lists common triggers for anger such as injustice, not getting one's way, criticism, and broken rules. For each trigger, the worksheet offers two options - letting go of the anger through reappraisal, or acting assertively. Examples are given for each trigger and approach, such as telling oneself "this isn't personal" to let go of anger over queue jumping, or calmly pointing out the issue to act assertively. The goal is to help people identify their anger triggers and choose a constructive response through cognitive restructuring.

Uploaded by

Sam Emeka
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Anger Decision Sheet

The following worksheet is designed to help people identify personal triggers for becoming angry
with themselves or others. It can be used as a flashcard or brief action plan to help diffuse feelings of
anger. The examples listed below cover the general themes involved in anger. Following cognitive
restructuring the client can either chose to respond to their trigger by Letting Go of the anger
(reappraisal), or they can chose to Act Assertively.

Trigger Letting Go Or Acting Assertively

When there has been an


injustice

Someone jumps the queue in Tell myself - “This happens, it’s Use assertiveness techniques to
the supermarket which not personal and does it really calmly point out to this person
annoys me matter?” that they have pushed in and
ask them to wait their turn
Am prevented from doing
something I want to do

My partner arrives late at Tell myself - “People run late Calmly ask my partner their
the cinema and we miss the sometimes, I can’t always have reason for being late and explain
start of the film things my way, that’s life” my frustration, use empathic or
consequence assertion
When I am criticised

My boss points out a mistake Tell myself - “Criticism isn’t all Use Negative Assertion or
I’ve made at work bad, I can learn something from Negative Enquiry techniques to
this” find out the specific nature of
the criticism
When I or someone else
has broken one of my rules

I forget my friend’s birthday Tell myself - “It’s ok to make Be honest with my friend, listen
mistakes, no one is perfect” to how they feel about it

My partner didn’t listen to Tell myself - I would prefer it if Decide how important it is that
my opinion when we argued they did listen but this isn’t this rule is kept to and let the
always going to happen other person know what
specifically I’m angry about by
taking ownership of my feelings
about it without blaming them
Anger Decision Sheet
Trigger Letting Go Or Act Assertively

When there has been an


injustice

When I have been prevented


from doing something I want
to do

When I am criticised

When I or someone else


has broken one of my rules
Anger Decision Sheet
Trigger Letting Go Or Acting Assertively

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