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Anger Management Worksheets

If you are struggling to keep your anger and emotions in check, this worksheet may be very helpful for you to work through.

Uploaded by

Ghitta Basson
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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1K views5 pages

Anger Management Worksheets

If you are struggling to keep your anger and emotions in check, this worksheet may be very helpful for you to work through.

Uploaded by

Ghitta Basson
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Anger Management Worksheets

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.

Identifying 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.

Print and use this anger management workbook as needed for your own personal use
or to give to clients for free (see terms of use for more information on acceptable use
of materials). No portion of these handouts may be posted to the internet in any way.
If you want to share these worksheets online, you are welcome post a link to this
page.

The anger management worksheets can be downloaded for free by clicking this
link. The following information includes the questions contained in the anger
management worksheets. If you would like handouts that you can write on,
download the anger management worksheets PDF for free. Print and use this anger
workbook as needed.

For relaxation to help with anger, try this Relaxation to Deal with Angerscript.

What is Anger?
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


Walk away 

Exercise 

Talk to someone who you are not feeling angry with 

Distract yourself 

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.

3. 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.

2. Choose a situation near the top of your anger scale (see anger management
worksheets PDF document). Describe how you would like to react to a situation like
this.

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.

Talk to someone who you are not feeling angry with. Phone a friend, relative, or
professional. Tell them about what happened and how you are feeling.

Distract 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.

Count 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.
The 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.

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