Anger Management Workbook
Anger Management Workbook
MANAGEMENT
WORKBOOK
Anger Management
DEFINITION OF ANGER
Anger is a natural emotional response to
perceived threats, frustration, or injustice. It is
often characterized by feelings of intense
displeasure, irritation, or hostility. While
anger is a universal human experience, it can
manifest in different ways depending on the
individual, the situation, and cultural factors.
At its core, anger serves a protective
function. It can act as a warning signal that
something is wrong, pushing individuals to
take action in the face of adversity, set
boundaries, or address perceived wrongs.
However, while anger can be a healthy and adaptive emotion when
expressed appropriately, it can also become destructive when it is
unmanaged, repressed, or expressed in harmful ways.
Distorted or irrational
Rational and solution-
thinking (e.g.,
focused thinking. The
catastrophizing, blaming).
Cognitive individual remains open to
The individual may hold
Patterns other perspectives and
onto grudges or fixate on
focuses on resolving the
negative thoughts,
situation fairly.
intensifying their anger.
Persistent or recurring.
Temporary and situational.
Unhealthy anger can linger,
Healthy anger dissipates
leading to chronic
Longevity once the issue is resolved,
bitterness, unresolved
and the individual moves on
conflicts, and difficulty
without holding a grudge.
moving past grievances.
Anger Management
CONCLUSION:
Think about the last few times you felt angry. What happened in each
situation? What was going through your mind? Fill in the table below.
Example: An
They insulted me "They don't I yelled and
argument with a
in front of others respect me!" walked away
friend
Anger Management
Review the situations above. Are there any common themes? Use the
checklist below to see if any of these common anger triggers apply to
you.
Situations:
Thoughts:
Behaviors:
Criticizing others
Holding a grudge
Now that you've identified your common anger triggers, think about the
following questions:
(For example: "They don’t care about me," "I always mess things up.")
Create a plan for how you will manage your anger in the future:
Choose a healthier way to respond (use the ideas from the previous
section).
Reflect on how the situation went afterward. What worked well, and
what could you improve?
6. PERSONAL REFLECTION:
REMINDER:
Feeling disrespected
Anger Management
Feeling powerless
Other:
Tight chest
Clenched fists
Sweating
Anger Management
What thoughts ran through your mind during your anger?
Situation 1:
Situation 2:
Situation 3:
Hurt
Fear
Frustration
Guilt
Sadness
Other
Yelled
Walked away
Argued
Stayed silent
Other
What are some ways to calm yourself down when you feel angry?
Deep breathing
Counting to 10
Walking away
Talking to someone
Other
FINAL REFLECTION
What is one thing you can commit to practicing the next time
you feel angry?
Anger Management
Date of commitment:
ANGER SELF-ASSESSMENT
Frequency of Anger
How often do you feel angry (daily, weekly, occasionally)?
Are there certain times of the day or situations where you are more
prone to anger?
Intensity of Anger
On a scale from 1 to 10, how intense is your anger when it occurs?
Do you feel your anger is disproportionate to the situation?
Anger Management
Anger Triggers
What common situations, people, or environments lead to your
anger?
Are your anger triggers related to stress, frustration, feeling
disrespected, or lack of control?
Physical Reactions
What physical changes do you notice when you are angry? (e.g.,
muscle tension, increased heart rate, sweating)
Do you feel energized or fatigued after a bout of anger?
Behavioral Responses
How do you typically express your anger? (e.g., yelling, withdrawal,
physical aggression, internalizing)
Anger Management
Consequences of Anger
How does your anger affect your relationships, work, or daily life?
Are there long-term consequences of your anger, such as broken
relationships, job issues, or health problems?
Anger Duration
How long does your anger last once triggered?
Are you able to move on from situations that made you angry, or do
you hold onto resentment?
Coping Strategies
How do you typically calm down when you are angry?
Do you use any techniques (e.g., deep breathing, time-outs, physical
exercise) to manage or diffuse your anger?
Anger Management
CONCLUSION:
INSTRUCTIONS:
1. How angry do you feel when someone cuts you off in traffic?
(1 = No Anger, 10 = Extremely Angry)
1️⃣ 2️⃣ 3️⃣ 4️⃣ 5️⃣ 6️⃣ 7️⃣ 8️⃣ 9️⃣ 🔟
Anger Management
2. How angry do you get when someone disagrees with you during a
conversation?
5. How angry do you get when you are ignored or not listened to?
6. How angry do you feel when someone interrupts you while you are
speaking?
8. How angry do you feel when someone takes credit for your work?
Anger Management
REFLECTION QUESTIONS:
NOTE:
Instructions:
Each time you feel angry, fill in the details of the episode.
Be honest and specific when answering the questions.
Reflect on the episode after you've filled out the log, noticing any
patterns or triggers.
FRUSTRATION
FEAR
HURT
SADNESS
ANXIETY
EMBARRASSMENT
OTHER
Anger Management
ANGER INTENSITY:
PHYSICAL REACTIONS:
TENSE MUSCLES
SWEATING
SHAKING
CLENCHING FISTS/JAW
Anger Management
THOUGHT PATTERNS:
OTHER:
ACTION TAKEN:
YELLING
CRYING
WITHDRAWAL
Anger Management
WALKING AWAY
OTHER:
OUTCOME:
REFLECTION:
Final Thoughts/Notes:
WEEKLY SUMMARY:
YES / NO
INTRODUCTION TO
MINDFULNESS FOR ANGER
MANAGEMENT
WHAT IS MINDFULNESS?
Mindful Breathing:
What it is: Focused attention on the breath, observing each inhale
and exhale without trying to change it.
How it helps: Mindful breathing slows the heart rate, reduces
tension, and shifts attention away from anger-provoking thoughts. It
creates a moment of calm that can break the cycle of escalating
anger.
Mindful Walking
What it is: Walking slowly and deliberately, paying attention to the
movement of the body, the sensation of the feet on the ground, and
the environment.
How it helps: Mindful walking provides a physical outlet for
releasing anger while promoting a sense of calm and grounding. It
shifts focus from the anger trigger to the present moment.
Loving-Kindness Meditation
What it is: A practice of generating feelings of compassion and
kindness, both toward oneself and others, including those who may
have caused frustration.
How it helps: Loving-kindness meditation can reduce feelings of
anger and resentment by fostering empathy, compassion, and
forgiveness toward others, and promoting emotional balance
Anger Management
CONCLUSION:
IMPLEMENTING MINDFULNESS
INTO DAILY LIFE
Objective:
WHAT IS MINDFULNESS?
BENEFITS OF MINDFULNESS:
INSTRUCTIONS:
1.
2.
3.
My intention is to:
Anger Management
After incorporating mindfulness into your daily life for a week, reflect on
the experience:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Anger Management
REFLECTION: