Anger worksheets
Worksheets for understanding anger triggers, slowing reactivity, and turning anger into useful information.
Anger is information. It tells you that something you care about feels threatened — a value, a boundary, a sense of fairness. The worksheets in this section are designed to slow the gap between trigger and reaction so you can hear that information instead of being driven by it.
Most evidence-based anger work blends three elements: monitoring (so you can see your patterns instead of reacting blindly), arousal-reduction skills (so you can think clearly when activated), and communication tools (so you can express what matters without damaging the relationships you care about).
All Anger worksheets (23)
ABC Worksheet
The Activating event → Belief → Consequence framework that sits at the heart of cognitive therapy, drawn from Albert Ellis.
Should-Statement Audit
A worksheet for finding hidden "should" rules in your thinking and replacing them with preferences.
TIPP Skill Card
A pocket-sized reference for the four TIPP skills (Temperature, Intense exercise, Paced breathing, Paired muscle relaxation) used to lower…
Wise Mind Worksheet
A worksheet for finding the synthesis of "emotion mind" and "reasonable mind" in a difficult decision.
Distress Tolerance ACCEPTS
A handout listing strategies (Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations) for surviving an emotion…
Opposite Action Worksheet
A guided worksheet for identifying when an emotion does not fit the facts and acting opposite to its action urge.
Check the Facts Worksheet
A DBT cognitive worksheet for examining whether the intensity of an emotion matches the situation.
Pros and Cons of Acting on Urges
A four-quadrant worksheet for evaluating the short- and long-term consequences of acting on a destructive urge.
STOP Skill Walkthrough
A practice worksheet for the STOP distress-tolerance skill (Stop, Take a step back, Observe, Proceed mindfully).
Diary Card
A standard DBT diary card for tracking emotions, urges, skills used, and target behaviors across the week.
Urge Surfing Worksheet
A mindfulness worksheet for riding out a craving or urge by attending to its rise and fall in the body.
STOP Skill Pocket Card
A four-letter mindfulness micro-practice (Stop, Take a breath, Observe, Proceed) for use during a triggering moment.
Anger Thermometer
A self-monitoring tool with a 0–10 scale, body cues at each level, and pre-decided actions for the upper end.
Anger Trigger Map
A worksheet for mapping recent anger episodes and looking for shared situational triggers.
Time-Out Plan for Adults
A pre-agreed plan for stepping out of an escalating conversation, used in couples and individual work.
Anger Iceberg Worksheet
A diagram and prompt for identifying the softer emotions (hurt, fear, shame) that often sit beneath anger.
Conflict Cooling-Down Plan
A worksheet for designing a personal protocol for the first 30 minutes of post-conflict cooldown.
Provocation Test Log
A log for tracking real-world provocations and the strategies you used in response.
Driving Anger Worksheet
A targeted worksheet for road-rage triggers and the cognitions that fuel them.
Resentment Inventory
A reflection worksheet for itemizing long-held resentments and weighing what carrying them costs.
Emotion Regulation Diary
A daily emotion log with prompts for noticing the situation, emotion, action urge, and skill used.
Anger Forgiveness Letter
A letter-writing exercise drawn from REACH forgiveness research, written to be read or kept.
Substance Use Trigger Map
A relapse-prevention worksheet for mapping substance-use triggers and pre-deciding alternative responses.