Anger Management Worksheets

Though controlling anger might seem a daunting and formidable task, anger management worksheets can help alleviate anger and reduce the accumulative stresses associated with these powerful emotions.

Worksheets can help you control your anger.

How the Worksheets are Used

These worksheets can help you redirect your anger in appropriate ways. They consist of questions that will help you deal with the issues that are triggering your anger, and then the answers will help you get to the root of the problem so that you can address the situation, and hopefully begin to live a calmer life. Let’s take a closer look at anger management worksheets by going through a sample of questions that can get to the heart of the problem.

Step One

You must be able to recognize your feelings of anger. This means that you need to be aware of when you are angry, and how specifically your anger shows. Look for anger clues that might be the cause of your anger moods. Physical symptoms may include headache, muscle tension and rapid speech. Behavioral signs might include displaying aggressive behaviors, throwing or destroying objects or being argumentative. Psychological signs might include an increased desire to drink or use drugs, depression or fantasies of revenge. The purpose of this first step is to identify the anger by making it more specific. Answer these questions and find out what is behind all the anger. What emotions are you feeling when you are angry?

• Anxious
• Worthless
• Hostile
• Depressed
• Mean and/or evil
• Revengeful
• Bitchy
• Bitter
• Rebellious
• Paranoid
• Victimized
• Numb
• Resentful
• Destructive

Step Two

Next you need to identify the specific causes of your anger. Think of all the factors that contribute to causing your anger. For instance: who is involved, where does the anger usually occur, and why do you feel so angry at this time?

Step Three

Now you must identify the effects that your anger has on yourself and other people. To do this you need to examine how you usually respond to your feelings of anger. For instance, do you lash out at others by being argumentative or causing fights, throwing objects, do you talk about your anger, or do you say nothing and let all the anger bottle itself up inside of you until it feels like it’s about to burst? Write down how you handle your anger and the other feelings which accompany it. How does your method of dealing with your anger affect you? How does your method of dealing with the anger affect others around you? Ask yourself who you are angry at:

• Self
• Spouse
• Partner
• My boss
• Children
• God
• Life
• Human race
• All men
• All women
• Other races
• Anything other that you can specifically be aware of

Step Four

Now you must decide on the most effective method of dealing with your anger:

• First, decide if your anger is actually justified.
  • For instance, it might be truly justified, but it also might just be an overreaction; making a mountain out of a molehill.
• If your anger does not appear to be justified, try to talk your way out of it. To do so, try talking directly to the individual who you feel anger toward.
• Talk to a third party about the situation in order to gain an unbiased perspective of the situation to determine if the anger is justified.
• Direct your anger toward more constructive endeavors.
  • Such as working out, walking around the house, jogging, or other physical activities.
• Change your thoughts.
  • For example, instead of telling yourself how angry you are, tell yourself how unfortunate this situation is, but you must deal with it in an effective and reasonable way.
• Do not allow the anger to build up.
  • Check your anger at the end of each day to make sure there are no resentments building up inside of you.

Step Five

Now decide which of these methods to control your anger works best form you. Which appears to be the most appropriate for the current anger situation that you are experiencing? What will probably happen if you implement this anger management technique? What will you do if this technique does not help resolve your anger?

A Final Note on Anger Management Worksheets

These anger management techniques were meant to be flexible, so if one does not work for you fell free to try something else. Once you get to the root of the anger and realize how to treat it effectively, you will enjoy a less stressful existence where your anger is manageable.

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