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    Understanding My Anger

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    Dunja S
    This document provides a self-assessment for teens to understand their anger. It asks them to rate how often they get angry, identify physical feelings of anger like increased heart rate or tension, and check which behaviors they exhibit like shouting, blaming others, or walking away. Recognizing anger cues and having alternative responses in difficult situations can help gain control over anger.

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    Understanding My Anger

    Uploaded by

    Dunja S
    349 views4 pages
    This document provides a self-assessment for teens to understand their anger. It asks them to rate how often they get angry, identify physical feelings of anger like increased heart rate or tension, and check which behaviors they exhibit like shouting, blaming others, or walking away. Recognizing anger cues and having alternative responses in difficult situations can help gain control over anger.

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    This document provides a self-assessment for teens to understand their anger. It asks them to rate how often they get angry, identify physical feelings of anger like increased heart rate or tension, and check which behaviors they exhibit like shouting, blaming others, or walking away. Recognizing anger cues and having alternative responses in difficult situations can help gain control over anger.

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    © All Rights Reserved
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    349 views4 pages

    Understanding My Anger

    Uploaded by

    Dunja S
    This document provides a self-assessment for teens to understand their anger. It asks them to rate how often they get angry, identify physical feelings of anger like increased heart rate or tension, and check which behaviors they exhibit like shouting, blaming others, or walking away. Recognizing anger cues and having alternative responses in difficult situations can help gain control over anger.

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    of 4

    PositivePsychology.

    com

    Understanding My Anger

    Anger can appear unannounced, without warning. It can be helpful to recognize what it feels like early on
    and the sort of behavior that can result from it (Collins-Donnelly, 2012).

    Use the following questions to help the teen identify how often they become angry, what it feels like, and
    the sort of behavior that arises.

    How often do you get angry?

    Often Sometimes Rarely Never

    What does it feel like physically when you are angry? Tick each one that applies:

    Feeling/Response Tick if it applies


    to you

    Talk more quickly and louder

    Heart racing

    Breathe rapidly

    Shaking

    Hot and sweaty

    Fidgety

    Tense

    Clenched fist

    Knot in stomach

    Dry mouth or lump in the throat

    Red-faced (or pale)

    Other examples:

    1
    PositivePsychology.com

    How do you react/behave when you feel angry? Tick beside each behavior that applies from list A and
    list B:

    List A

    Behavior Tick if it applies


    to you

    Shout

    Threaten

    Blame

    Throw things

    Break things

    Cry

    Swear

    Hit

    Hurt myself

    Snap at people

    Verbally abuse others

    Behave recklessly

    Become cold and silent

    Other behaviors:

    2
    PositivePsychology.com

    List B

    Behavior Tick if it applies


    to you

    Talk to someone

    Walk away

    Distract myself

    Write down how I feel

    Ignore it

    Count to ten

    Calm myself down

    Other behaviors:

    Can you see how the behaviors in list B are better for you and others close by?

    Can you think of three situations that typically make you angry where you could use the behaviors in
    list B?

    Situation

    1.

    2.

    3.

    Recognizing what it feels like to be angry and understanding that you have options regarding how you
    behave can be the first step towards gaining control over your anger.

    3
    PositivePsychology.com

    References

    ■ Collins-Donnelly, K. (2012). Starving the anger gremlin: A cognitive-behavioral therapy workbook on


    anger management for young people. London: JK.

    Dr. Jeremy Sutton

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