A series of worksheets that will show students techniques for maintaining your composure.

Anger is an emotional state where we can be irritated up to all out fury that can cause an intense. Anger is a natural emotion that is normal and healthy. Many people suffer with the inability to not act upon stressors that anger them to a point where they take action. People who are not able to control this emotion can form destructive behavior which can manifest to lead them to act up or at least cause them a great deal of anxiety and unneeded stress. There are many different techniques that these people can use to mitigate, their situation, but due to other factors, they do not get the opportunity to improve themselves.

Anger management is a series of techniques and lifestyle choices that can lead people down a better path to helping them deal with their anger in a positive manner. It starts with identifying proactive measures to express anger. In many cases it just requires them to calmly voice their opinion and be heard by others. Expressing the anger that hold is much better than holding on to it and letting it manifest further. Physical exercise can be a great way to help you maintain a less angry lifestyle. These worksheets below will go over many different ways to help you manage anger in a positive way. Anger management is a process of identifying the signs when you start getting angry and taking measures to deal with the situation in a positive way. Anger management is focused on developing ways to keep you calm; it isn't about encouraging you to suppress or hold back the anger. Anger management helps you identify your frustration and suggest ways to resolve them. Some of the critical signs indicating that you need to manage your anger are mentioned below: Constant feeling of impatience and irritation. Incessant negative feelings and focus on negative experiences. Reckless behavior such as breaking things and driving recklessly. Getting frequently involved in arguments with others. Feeling to suppress or control your anger. Avoiding situations. When you start to feel angry or irritated, try: Deep breathing and positive self -talk to aver the negative thought and emotions. Doing physical exercises, as it improves your mood and relaxes your mind. Getting emotional support from others. Talk to your family or friend about your feelings and work. on adapting ways to change your behavior. Expressing and asserting yourself calmly without being defensive or emotionally charged.

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Printable Anger Management Worksheets

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What Sets You Off?

List events, people, or situations that are your trigger. What emotions do these triggers make you feel? How do these emotions affect what you do?

How Do You Experience This Feeling?

Consider the signs of anger below. Then color in or circle the areas on the person where YOU experience it. You may also make notes using words.

What You Working On?

We look at how we handle difficulties. When we stay calm and solve or deal with our problems, we are using positive behavior management.

Understanding Your Feelings

List everything that you can think of that makes you angry. On a scale of 1 to 5, with 1 being the least angry and 5 being the most, use the short line to rank how angry each item you listed makes you.

Anger Scale

Fill in the scale below by listing things that usually make you angry. Choose the number value on the scale that best corresponds with how angry each thing makes you. List only one thing on each line.


Has this solution improved your life? Have there been costs (wasted time, energy or money; health, vitality, relationships)?

Make a Management Plan

Write down one situation that you know makes you angry, and that you know you will have to deal with again. Describe how you would like to react the next time you find yourself in this situation.

7 Positive Alternatives to Acting Out

Which alternative most appeals to you? Why?

Managing Negative Self-Talk

The things we think to ourselves when we are angry can either fuel or diffuse our volatile feelings. Many people sometimes have one of the following negative beliefs at the core of their emotions.

Think Differently

What is a more positive alternative to the negative belief or self-talk? What is a different way to frame the situation and your thoughts about the other person that will diffuse your frustration?

Is It a Problem?

Anger can be a normal and healthy part of life. But it can be a problem when it interferes with your life and the lives of those around you. Use the scale below to rate your level in each of these areas. Circle the best answer. You may also circle the space between two answers if you can't decide between them.

Below the Surface

Look at the iceberg below. Think of a recurring situation in your life in which you frequently experience anger. Circle everything below the surface of the emotion that you feel may underlie your thoughts and feelings in that situation.

Healthy vs. Unhealthy Ways of Dealing with It

What unhealthy strategies have you used to deal with your emotions?

Anger Log

Sometimes we experience complicated emotions that we are not entirely aware of as anger. Sometimes we get angry because getting angry is easier than acknowledging and dealing with what we are really feeling. Sometimes we get frustrated because our emotions makes us feel stronger and hides the things we are really feeling, which make us feel small, vulnerable, and weak.


A trigger is something (a person, place, situation, etc.) that provokes an unwanted emotional or behavioral state, like anger. Anything can be a trigger.

Dealing with Anger

Make a list of your triggers and look at them every day. Keeping your triggers in the front of your mind will make it more likely that you will notice them before they have a chance to trigger your emotional state.