Anger Worksheets (Our Top 3)

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This page provides effective worksheets to help individuals learn how to cope and manage their anger. 

Some of these worksheets have been created by us while others have been curated from reputable third-party websites.

What are Anger worksheets?

Anger worksheets are worksheets and exercises that can be used in the form of self-help exercises or also in therapeutic and clinical settings under the guidance of a professional mental health practitioner. 

Anger worksheets are designed to enable an individual to develop awareness about their emotions, especially anger, the way it impacts their bodies, their thoughts, feelings, and behaviours.

This worksheet also helps teenagers, children, and adults learn how to manage their anger as well as guide them in understanding their anger and responses related to anger. 

What is anger?

Anger is an emotion that is caused by either external or internal influences and is characterised by antagonism towards something else- including another individual- because one perceives themselves to have been slighted or has been done wrong by that individual or entity. 

Anger is neither a “bad” or “good” emotion- however anger can influence behaviours and lead to either positive or negative behaviours, thoughts, and feelings. 

Anger can at times motivate you to seek out solutions for yourself or it can affect one’s relationships as well as one’s perception of the world around them as well as themselves. 

Excessive anger coupled with negative and unhelpful behaviours can cause problems in one’s physical body and health, as well as their mental and social well-being. 

It can be triggered by various situations, objects, and these triggers include both rational reasons such as being cheated on or slighted, as well as irrational reasons such as being hungry.

There are various kinds of anger. They include:

  • Passive-Aggressive where an individual expresses their anger in unhealthy ways that undermine other people and their feelings because they are trying to avoid feeling their emotions. 
  • Assertive Anger is a healthy way of expressing their anger and often involves using your words to calmly explain and try to explain one’s feelings in a non-threatening way.
  • Openly Aggressive Ange where anger is expressed with physical and verbal aggression such as hitting people or by screaming with the intent to hurt the individual the anger is directed towards. 

Where does it Feel? Anger Worksheet

What does this worksheet do?

This worksheet is designed to help an individual identify where they feel anger in their bodies.

It also allows the individual to identify what happens in their body as a result of their anger as well as how intense their physical reactions are as a way to help individuals develop awareness. 

How will this worksheet help?

Identifying your emotions is the first step of regulating it in healthy ways- this also involves identifying it in your body so as to help yourself get acquainted with it. 

By allowing an individual to engage with this worksheet will help them identify what they are feeling, how they are feeling it and as they become familiar with it, they can assert control by seeking out healthy strategies to deal with it. 

How to use this worksheet?

To work with this worksheet, think back to when you were last angry and make a note of how your body reacted. 

Make a note of where you felt your anger, it could be in your chest where your heart was beating hard and fast or it could be in your fists.

Make a note of where you felt it and also the intensity of the anger that you felt in your physical body. 

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Dealing with anger worksheet

What does this worksheet do?

This worksheet has been designed to enable individuals to deal with their anger in a more constructive and healthy way. 

The worksheet invites individuals to consider their past behaviours as a result of anger, explore the thoughts that came along with the situation and the behaviours that it led to. 

The worksheet also encourages the individual to consider an alternate pattern of behaviour that is more healthy than reactive behaviour. 

How will this worksheet help?

This worksheet helps individuals deal with their anger effectively by encouraging them to reflect on what they could have done differently in situations where they were angry.

How to use this worksheet?

To use this worksheet, start by considera past event where you were angry. 

Make a note of the thoughts that came up when you were angry and the behaviour that resulted due to your feelings and your thoughts. 

Next, take a moment to think of how you could have dealt with the situation in a more healthy and rational way and make a note of it. 

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Anger Management worksheet

What does this worksheet do?

This worksheet has been designed to enable individuals to learn how to manage their anger by making strategies to use various coping skills. 

The worksheet invites individuals to explore things that they can do to calm themselves, distract themselves, as well as encourage positive ways of thinking. 

How will this worksheet help?

This worksheet helps to empower individuals to manage and control their own anger and behaviours related to anger by applying various coping strategies. 

How to use this worksheet?

To use this worksheet, consider a scenario where you are angry and think about what you can do to calm yourself, distract yourself and note down these strategies.

Next, note down what are some of the things you can do to remind yourself to think positively and note down these strategies as well. 

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Understanding my anger worksheet for teens

What does this worksheet do?

This worksheet has been designed to enable a teenager to develop an awareness related to their anger. 

The worksheet invites the teen to explore various issues surrounding their anger as well as encourage them to consider responding to their triggers in more healthy ways. 

How will this worksheet help?

This worksheet is effective in helping teens identify how often they get angry, what it feels like in their physical body, as well as what behaviours arise when they feel angry. 

The worksheet helps to develop awareness in the teenager when they have an angry episode. 

How to use this worksheet?

To use the worksheet, respond to the prompts provided and explore what happens when you are angry, as well as how often you get angry, and how you can choose to respond differently as opposed to with anger.

You can access this worksheet here

Recognizing When We Have Been Angry Worksheet for children

What does this worksheet do?

This worksheet when done with compassion and empathy towards the child’s inability to handle their anger can help them capture when they are angry and how they behaved as a result of that anger. 

It will help the child develop and awareness of their behaviours fueled by anger- often maladaptive ones, and also help them turn towards more healthy patterns of behaviours

How will this worksheet help?

This worksheet is effective in helping the child develop awareness of their behaviours surrounding anger.

When done with mindful awareness of the child’s own capacity to understand what is healthy and what is not, it can help the child develop moral awareness of what is harmful and what is not towards others and themselves. 

It can also help them develop healthier ways of dealing with their anger by inviting them to reflect on what they wish they could have done differently at that moment of anger and regain a sense of control over their feelings and behaviour. 

How to use this worksheet?

When you sit your child down to work on this particular worksheet, let them know what this is to help them learn how to be in control of their anger. 

Sit them down and ask them to think about three instances when they felt angry- at themselves or at others. 

Ask them to reflect on that event and where they felt their emotions and what they did as a result of it. 

Ask them to be compassionate to themselves as they reflect on these feelings and events and ask them to be honest as it will help them deal with their behaviour more effectively. 

Avoid using terms like “good” or “bad”, “right or wrong”, so as to avoid blame, however encourage them to take responsibility over behaviours that might have hurt others. 

Next, ask them what they could have done differently to handle that situation of anger based on what they have learned previously about healthy strategies to cope. 

Asking how the child could react differently can help them start  building better habits around emotions. 

Managing anger includes recognition of these maladaptive behaviours and this can be done with this worksheet which you can download from here

References

Anger. American Psychological Association. Retrieved on 12th January 2022. https://www.apa.org/topics/anger

What Is Anger?

Ohwovoriole.T. What Is Anger? Verywell Mind. Retrieved on 13th January 2022. https://www.verywellmind.com/what-is-anger-5120208

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