ANGER MANAGEMENT THERAPEUTIC WORKSHEET
Title: From Reaction to Regulation: A 5-Step Self-Healing Guide
Purpose: To help you identify, understand, express, and manage your anger in a healthy, empowering way.
🟨 STEP 1: AWARENESS – Spot the Signs Early
☑️ What are your early anger signs?
(✓ Check all that apply)
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☐ Clenched fists
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☐ Shaky hands
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☐ Tight chest
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☐ Racing thoughts
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☐ Increased heart rate
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☐ Snapping or sarcasm
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☐ Withdrawal or silence
📝 Describe what happens in your body and mind when you start to feel angry:
___________________________________________________________
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🟦 STEP 2: CALMING – Cool the Fire
🧘 Try one of these techniques next time you feel the heat rising:
☐ Box Breathing – 4 in | 4 hold | 4 out | 4 hold (repeat x4)
☐ Cold Water Splash – Face, wrists, neck
☐ 5-4-3-2-1 Grounding Exercise
☐ Walk it out – Remove yourself for 2–10 minutes
📝 Which technique worked best for you recently and why?
___________________________________________________________
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🟩 STEP 3: COGNITIVE REFRAMING – Change the Story
📌 Trigger Situation:
“What happened that made you feel angry?”
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📌 Your initial thoughts:
“What were you telling yourself about the situation?”
___________________________________________________________
📌 Reframed thought:
“What else could this mean?”
“How would a calm version of me interpret this?”
___________________________________________________________
🟥 STEP 4: ASSERTIVE EXPRESSION – Speak with Intention
🔑 Anger Communication Formula:
I felt [emotion] when [event] happened because of [impact]. What I need is [request].
📝 Your script using the formula:
I felt ____________________________________________
when ____________________________________________
because __________________________________________
What I need is ____________________________________
Practice saying it out loud or journaling it in difficult situations.
🟪 STEP 5: PREVENTION – Daily Emotional Regulation Habits
🧠 Tick what you practiced this week:
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☐ Daily movement (walk, stretch, gym)
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☐ 7–8 hours of quality sleep
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☐ Journaled emotions or triggers
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☐ Protein-rich or balanced breakfast
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☐ Meditated or paused for reflection
💡 Reflection Prompt:
“What habit helped you stay more emotionally balanced this week?”
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💬 BONUS SECTION – Healing the Deeper Roots
😔 What past event or pattern might be making your anger more intense today?
(E.g., feeling dismissed, disrespected, abandoned)
___________________________________________________________
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❤️ Self-Compassion Reminder:
Write a kind sentence to yourself in this moment:
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✅ WEEKLY CHECK-IN (Fill out every Sunday night)
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This week, my average anger intensity was:
☐ Low ☐ Moderate ☐ High -
I handled anger this week:
☐ Reactively ☐ Mindfully ☐ A mix -
One thing I want to improve next week is:
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