Whether you are looking for tools to help you manage your own feelings of anger or if you are putting together information to use in a class or coaching session, worksheets specific to the topic can be very helpful. Use this series of seven anger management worksheets to download, save and print. Choose the documents that best meet your needs.
Seven Printable Anger Management Worksheets
If you need help downloading the worksheets, check out these helpful tips.
1. Identify Triggers
Identifying factors that trigger feelings of anger is an important step in learning how to control reactions. This worksheet can help pinpoint those triggers.
2. Understanding Your Triggers
While recognizing anger triggers is important, it's also important to explore the causes of those triggers. This worksheet helps you reflect on why certain situations lead to responses of anger.
3. Anger Management Techniques
It's important to develop - and use - a variety of different approaches to learn how to manage anger effectively. This worksheet offers a central place to brainstorm ideas for handling emotions.
4. Expressing Anger
Learning how to express anger constructively is an essential skill. This worksheet helps you practice your communication.
5. Scenario Worksheet
It's also helpful to look at hypothetical situations and come up with appropriate reactions. Practicing scenarios can help you keep healthy responses in mind in real life.
6. Time-Out Exercise
During times of high emotion, it can be beneficial to take a time out and reflect on what took place. This worksheet helps you take a moment to decide what should happen next, rather than simply reacting with anger.
7. Impact of Anger on Health
Knowing how anger can impact health can be a powerful motivator. This worksheet helps you examine the effect of your emotions on your body.
Tips for Using Worksheets Effectively
Worksheets designed to help manage anger can only be helpful if they are used correctly. A few important facts to keep in mind when using these include the following:
- 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.
Remember Worksheets Are One Tool
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 help you - or someone you are trying to help - avoid being controlled by emotions. While these worksheets can be quite helpful, they should not, of course, be used as a substitute for seeking assistance from a licensed mental health professional.