Anger: let’s face it we all get it, some more strongly than others. When anger becomes disruptive to your relationships it’s time to change. Whether you want to learn how to get a better handle on your emotions or are in need of an anger intervention, these 3 Anger Management Therapy Worksheets will guide you through the process.
Time for a chill pill?
What Is Anger?
Anger is an action of emotions displayed externally. There are, however, more complex emotions hidden beneath the surface.
Where Does Anger Come From?
Anger comes from deep-rooted emotions that we are not dealing with below the surface. A good way to start thinking about where our anger is coming from is by using the anger iceberg worksheet here: Download the anger iceberg worksheet here
What Should I Do When I am Angry?
- Have a plan.
- Remove yourself from the situation.
- Try some cooling exercises such as meditation, physical exercise, and counting back from 100. Notice what works so that you can use it in the future.
Planning For Future Outbursts.
It’s important to have a plan and to explore your emotions so that you can discover the root cause of your anger. This is what the anger iceberg worksheet comes in.
How To Use The Anger Worksheet:
1st Anger Management Therapy Worksheet
There are several ways you can use the worksheet.
- Simply circle the emotions that you are going through. If you can not relate think back to the last time you were angry and now try to circle the emotions below the surface.
- Which emotions below the surface of the anger iceberg are a trigger for you? Circle them or make a note.
- Think about a few times when members of your family have become angry. Do you relate to these same triggers? Are their arguments a trigger for you?
Your Thoughts & Anger Management
In previous articles, we have discussed how thoughts impact our feelings. Let’s take a recap.
Thought + Thought = Feeling/Emotion
Your thoughts literally create your emotional state. While we can not control the circumstance around us we can control how we feel about them.
Think about the last time you were angry. What thoughts did you have? Start to take notice of your thought patterns in your day to day life as well as when you are triggered.
2nd Anger Management Therapy Worksheet
- Write those negative thoughts down.
- Turn them into a positive thought. Even if you feel silly writing it, trust me, it will help.
Here are a few examples:
I am frustrated –> I will find a solution to this problem.
I don’t want it to go that way –> I let go of things out of my control.
Anger Buttons & Triggers Worksheet
Knowing our triggers brings more awareness to what is going on in your subconscious mind. The subconscious operates at 95% and the conscious at 5%. So how can we fix what we don’t know? With this simple exercise.
3rd Anger Management Therapy Worksheet
- List your triggers. They could be a confrontation, physical touch, gossip or loud noise just to name a few.
- Write each one of those triggers down on a blank piece of paper.
- Ask yourself questions about this subject, for instance:
- What is your relationship with your mother, father, partner, children etc, like?
- Do you tend to become more irritable around the holidays? Or perhaps times of the year?
- When you are triggered what has been the outcome of the event? Is there an alternative ending you would want to see?
- What learned behavior have you experienced around situations with your family.
Basically you are trying to interview your subconscious to bring to light what is going on. When it enters our conscious mind that is where we can begin to retrain our thoughts and feelings. This will give us different actions and outcomes.
Anger Worksheets For Kids
This worksheet helps kids identify the warning signs of the onset of anger and encourages the use of identifying triggers and art therapy. By teaching kids the warning signs of anger it can allow them to stop and take time out from the situation.
The below worksheet asks the child to draw their anger and to explore their emotions. Make sure you ask prompting questions as to why does your anger look like that? When do you feel angry? Why are you upset when that happens?
Teaching our kids to deal with their emotions is setting them up for a high level of emotional intelligence. This will enable them to create better opportunities in life with their leveled emotions.
Which worksheet are you going to use?
In Happiness and Health,