Anger Log: Free Fillable Worksheet (PDF)
An anger log is a one-page record of the times you got angry: when it happened, what set it off, how strong it was from 0 to 10, what your body did, what you were telling yourself and what helped. Kept for a week or two, it can show what sets you off and what seems to help. Fill it in right here, then print it or save a PDF. Nothing you type is saved.
The techniques are explained on the anger management techniques page.
Opens your browser's print window. Choose "Save as PDF" to keep a file.
How to use it: after each time you get angry, once you've cooled down, fill in one entry: when, what happened, how angry from 0 to 10, what your body did and what helped. After a week or two, the summary at the bottom shows your pattern. Print it or save it as a PDF to keep it. Nothing you type is saved or sent.
Anger log
One entry per episode. Stick to what happened.
Summary
Fill in at least one episode with a number and the summary appears here.
If you might hurt someone or yourself: call 911 if anyone is in danger now, or call or text 988. Domestic violence: 1-800-799-7233 or text START to 88788 (National Domestic Violence Hotline, US, 24/7).
quietarium.com/en/anxiety/anger-management-techniques/ · CC BY-NC 4.0 · self-help, not treatment
Free to print for your clients and students. Please credit Quietarium; not for sale.