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Anger Management Worksheet

This document presents an anger decision sheet to help people manage triggers for anger. The sheet lists common anger triggers and suggests ways to either let go of anger through reappraisal or act assertively in response. Triggers include injustice, being prevented from doing something desired, criticism, and broken rules. For each trigger, letting go techniques encourage reframing one's perspective, while acting assertively involves using communication skills to address the trigger constructively. The goal is to help diffuse anger using cognitive restructuring and considered responses.

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Paula Negrea
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314 views3 pages

Anger Management Worksheet

This document presents an anger decision sheet to help people manage triggers for anger. The sheet lists common anger triggers and suggests ways to either let go of anger through reappraisal or act assertively in response. Triggers include injustice, being prevented from doing something desired, criticism, and broken rules. For each trigger, letting go techniques encourage reframing one's perspective, while acting assertively involves using communication skills to address the trigger constructively. The goal is to help diffuse anger using cognitive restructuring and considered responses.

Uploaded by

Paula Negrea
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Anger

Decision Sheet
The following worksheet is designed to help people identify personal triggers for becoming angry
with themselves or others. It can be used as a flashcard or brief action plan to help diffuse feelings of
anger. The examples listed below cover the general themes involved in anger. Following cognitive
restructuring the client can either chose to respond to their trigger by Letting Go of the anger
(reappraisal), or they can chose to Act Assertively.
Trigger

When there has been an
injustice

Letting Go

Someone jumps the queue in Tell myself - This happens, its


not personal and does it really
the supermarket which
matter?
annoys me


Am prevented from doing
something I want to do

My partner arrives late at


Tell myself - People run late
the cinema and we miss the sometimes, I cant always have
start of the film
things my way, thats life


When I am criticised

My boss points out a mistake Tell myself - Criticism isnt all


Ive made at work
bad, I can learn something from

this

Or














Acting Assertively

Use assertiveness techniques to


calmly point out to this person
that they have pushed in and
ask them to wait their turn


Calmly ask my partner their


reason for being late and explain
my frustration, use empathic or
consequence assertion

Use Negative Assertion or


Negative Enquiry techniques to
find out the specific nature of
the criticism

When I or someone else


has broken one of my rules

I forget my friends birthday

Tell myself - Its ok to make


mistakes, no one is perfect

Be honest with my friend, listen


to how they feel about it

My partner didnt listen to Tell myself - I would prefer it if


my opinion when we argued they did listen but this isnt
always going to happen

Decide how important it is that


this rule is kept to and let the
other person know what
specifically Im angry about by
taking ownership of my feelings
about it without blaming them

Anger Decision Sheet


Trigger

Letting Go


When there has been an
injustice








When I have been prevented
from doing something I want
to do








When I am criticised








When I or someone else has
broken one of my rules








Act Assertively

Or

Anger Decision Sheet


Trigger









































Letting Go

Or

Acting Assertively

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