Free Anger Worksheets

Using free anger worksheets can help you manage your temper in a controlled and productive way. With several types of anger management worksheets available, it is easy to find the tools you need to keep your anger under control.

Work your anger out on paper.

While just reading over a worksheet will not help you manage your anger, using worksheets as tools in an anger management regime can help you sort out what makes you angry and work out what anger management techniques are most effective for you in different situations. Worksheets can also serve as a record of your anger so you can evaluate your progress and make adjustments that can help you control your temper more easily.

The first step to using free worksheets most effectively is understanding that there are different types of anger management worksheets available.

• Reference sheets: These quick tip sheets offer easy to read, useful advice such as ten tips for anger management or recognizing the signs of anger. While these are not necessarily worksheets, anger management fact sheets can be valuable reference guides and reminders for anger management steps.
• Free newsletters: Counseling offices and anger management classes may offer free newsletters that contain anger management tips and suggestions for how to control rage. These regular reminders of anger management techniques can be helpful for anyone who struggles with emotional control.
• Self tests: Some anger worksheets are structured as self tests to gauge whether or not you have anger management issues or if your anger management skills are working. These tests can be valuable but should not be used as an alternative to professional consultation or counseling when necessary.
• Balance sheets: An anger balance worksheet provides a structure for keeping track of instances of anger and what steps were taken to assuage those feelings. Balance sheets can also track the effectiveness of calming techniques.
• Tracking charts: More simplistic anger tracking charts are set up as a timeline of anger where users can record what made them anger, how angry they were, and what steps they took to control their anger. Over time, these charts can show anger triggers and other factors that can be addressed for better anger management.
• Anger management cContracts: Individuals who are committed to controlling their anger may want to sign an anger management contract that lays out the different steps they will take to reduce and manage their outbursts. Having witnesses sign the contract can provide an additional motivator.

While online resources such as AngerManagementResource.com do offer downloadable anger worksheets for free, many community resources are also great places to find worksheets. Places to ask about worksheets include:

• Counseling offices, particularly for anger management groups
• Anger management classes or general psychology classes
• Health and emotional wellness clinics
• Self-help books on anger management

If you cannot find free worksheets that meet your needs, it is easy to create your own worksheets with a word processor, spreadsheet, or notebook. For example, a simple anger tracking chart might include the following categories:

• Anger level: A numerical scale or rating chart to gauge anger is an easy way to record anger levels.
• Physical response: How did your body react to the anger? Did you experience muscle tension, rapid breathing, or other symptoms?
• Trigger: What made you angry? What was the initial cause of the anger?
• Reaction: How did you react to your feelings of anger? Did you walk away, brood over the situation, have an outburst, or get physically violent?
• Others’ reactions: How did the people around you react to your anger? Were they angry back, scared of you, or embarrassed by your behavior?
• Method of control: What steps did you take to control your anger? Did you try more than one technique?
• Post-outburst anger level: After you worked to control your anger, how did you feel? Were your anger management techniques effective?

Free anger worksheets will not help you control your rage if you do not use them effectively.

• Honesty: It is critical to be completely honest when recording your anger. Do not use the worksheet to avoid painful thoughts or make excuses for your behavior – instead, use it as an opportunity to express your anger on paper rather than taking out your rage on those around you.
• Regular use: Using a worksheet once will not make it a valuable tool for an anger management problem. Use the worksheets whenever necessary to help you control your anger.
• Review: Look back over past worksheets regularly so you can see what progress you have made. If you have not made progress, you will be able to tell what methods are ineffective for your anger management. If reviewing your sheets is uncomfortable, ask a trusted friend, family member, or counselor to help you review them periodically.
• Additional tools: While worksheets are a great tool, they will be even more effective when used in conjunction with other anger management techniques. Consider adding deep breathing, meditation, and quick stress relievers to your arsenal of anger management.

Worksheets are not the best tools for everyone to use. If you are not comfortable with the structure of filling in a worksheet to manage your anger, consider a sketchbook, journal, or blog as a way to express your anger in a similar manner without taking your rage out on your surroundings.

Free anger worksheets can help you manage your anger by providing the tools to monitor and evaluate your emotions. Used properly, worksheets can be one way to controlling your temper without letting it control you.

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