Managing anger worksheet

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What is the theory behind the worksheet?

This worksheet is based on the CBT approach, whose goal is to explain how our thoughts, emotions, physical reactions and behavior are all connected in order to break the thought-feelings-behavior cycle that many times leads to  maladaptive responses to different triggers (Beck & Fernandez, 1998).

How will this worksheet help

This worksheet will help clients understand what triggers they should be wary of when coming to anger, how their body reacts to anger and what consequences their behavior has, in order to learn how to better manage their anger.

How to use the worksheet

Anger is a complex emotion. Sometimes it comes as an adaptive response, sometimes it’s simply harmful to others, including ourselves. Denying, repressing and even freely expressing anger has, most of the time, adverse outcomes (Romas & Sharma, 2022).

In this case, we propose completing an anger diary. Doing so helps you be aware of the types of thoughts that result in anger and the consequences of angry behavior, thus encouraging you to make different choices in regard to your behavior when angry. Since it can be difficult to complete the diary while still feeling angry, we suggest you complete it after your anger has dissipated or while it is decreasing.

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Beck, R., & Fernandez, E. (1998). Cognitive Therapy and Research, 22(1), 63–74.


Romas, J. A., & Sharma, M. (2022). Managing anger and resolving conflicts. Practical Stress Management, 99–115.