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An Anger Management Worksheet

By: Anna Martin - Updated: 26 Dec 2012 | comments*Discuss
Feelings Emotions Mood Identify Symptoms

A Worksheet can help you focus on a specific problem in a more direct way that also enables you to identify the root cause and ways of changing a particular issue. The questions asked will help you understand what triggers your emotions.

Step One

Being able to identify your anger moods will help you acknowledge how your feelings change from positive to negative, and why they do so. At the same time as a behavioural change takes place you may also experience a physical symptom of some sort. Psychological symptoms may also be present so it is useful to understand how all these changes affect you.

Do you express any of the following emotions when you feel angry?

  • Worthlessness
  • Depression
  • Anxiety
  • Revengefulness
  • Resentment
  • Paranoia
  • Hostility

You may also feel bitter, destructive, rebellious or numb, or a number of other volatile moods. Identifying which moods and symptoms flare up each time you become angry will help you understand why they become so strong and affect your thinking and behaviour.

Make a list of the moods and symptoms you experience each time you become angry or emotionally upset. Look at this list in a detached way – as if the emotions have been experienced by someone else – and identify how each emotion individually makes you feel when you think about it. Why does a particular emotion make you feel anxious or paranoid or depressed? Work through the list in your own time and repeat until you have a clearer understanding of your feelings.

Step Two

Thinking about what causes your anger, identify the people, situation, location etc. What is it that fires your anger most effectively? Identifying the cause of your anger will enable you to examine the effect your feelings have on you, as well as other people around you.

Look at the way your anger manifests. Do you lash out, throw objects, verbally attack or bottle the emotion inside? Identify how your feelings of anger express your frustration and then look at who this is mostly aimed at, and why.

  • Your partner or spouse
  • Your children
  • Other family members
  • Your boss
  • Work Colleagues
  • Men in general
  • Women in general
  • God
  • The frustrations of Life
  • Other things that are not as clearly defined

Step Three

Now that you have acknowledged how your anger manifests, who it is mostly aimed at and why, you will be able to find the most effective way of managing your outbursts. What you need to do next is work out if your anger is justified, is an over-reaction or if you are simply letting the situation get out of hand.

You may benefit form talking to a third party, to gain another perspective on the way you deal with anger. You can also look at constructive ways of directing your anger – such as enjoying physical activity.

Keeping a check on how your emotions affect your mood, throughout the day and the activities you are involved in, will also enable you to find a more acceptable way of managing your anger.

Working through this list, every time your anger threatens to boil over, will help you stay focused on achieving a positive solution and outcome.

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