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Anger Management Worksheets
Sou-BotDate: Thursday, 2012-06-07, 8:35 PM | Message # 1
Angel
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These free anger management worksheets will help you to identify your anger triggers and find more effective ways to deal with anger.

Managing anger can be challenging, but these free anger worksheets can help.

Identifying what causes your anger and being able to recognize early your warning signs that you are becoming angry can help you to plan healthy ways to cope with anger.

The anger management worksheets can be downloaded for free by clicking this link.

The following information includes the questions contained in the anger management worksheets. If you would like handouts that you can write on, download the anger management worksheets PDF for free. Print and use this anger workbook as needed.

For relaxation to help with anger, try this Relaxation to Deal with Anger script.

What is anger?

Anger is an emotion. It is a signal that we think we are being treated unfairly.

Feelings are neither right nor wrong. It is okay to feel angry.

Actions can be right or wrong. It is not okay to hurt ourselves, others, or property when we feel angry.

So how can we deal with anger and act in healthy ways?

1) Recognize anger - know when you are angry and what makes you angry.

2) Practice positive responses - practice, practice, practice until your new positive responses become good habits

Quick List of Ways to Cope with Anger

Walk away

Exercise

Talk to someone who you are not feeling angry with

Distract yourself

Count 10 breaths

Write about it

Come back and deal with it later when you feel calm

Symptoms of Anger

How do you know when you are angry? All of us have symptoms of anger – physical and mental signs that tell us we are angry.

Physical Signs

Fast heart beat
Sweating
Shaking
Clenched jaws
Clenched fists
Fast breathing
Headaches
Stomach aches
Upset feeling in the stomach
Tight chest
Tense muscles
Frowning, scowling
Red face

Mental Signs

Problems concentrating
Confusion
Memory problems
Thoughts of doing harm
Angry thoughts
Irritability
Short tempered

Other signs

Yelling
Swearing
Withdrawing from others
Throwing things
Pacing



If anyone felt insulted or attacked by someone here then tell me bout it and show me some proofs and ill see what i can do, we wanna keep it friendly here
 
Sou-BotDate: Thursday, 2012-06-07, 8:36 PM | Message # 2
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Anger Management Worksheets: Questions About Your Anger

1. How do you know when you are angry?

2. Where in your body do you feel anger? List your physical signs of being angry.

3. What is the first sign of anger you notice? List your early warning signs that tell you when you are starting to become angry.

4. What makes you angry? List all the things you can think of... all the way from small annoyances to big problems.

Anger Management Worksheets: How You Handle Anger

1. How do you usually react when you feel angry?

2. Think about the last time you reacted in an unhealthy or negative way to anger. What happened right before you got angry?

3. How did you react?

4. How did you feel after you reacted?

5. What could you have done instead?

6. What would happen if you were to react in a more positive way?

Anger Management Worksheets: A Plan for Dealing With Anger

1. Make a plan. Write down one of the situations from your anger scale (see anger management worksheets PDF document). Choose one that causes you to feel a little angry. Describe how you would like to react in the future to this situation.

2. Choose a situation near the top of your anger scale (see anger management worksheets PDF document). Describe how you would like to react to a situation like this.

3. What negative behavior do you most want to avoid when you experience anger?

4. What will you do instead?

5. What will you do when you experience your early warning signs of anger?

6. How will you handle situations when you feel very angry?

Practice positive reactions to everyday stresses

Walk away instead of reacting in anger. It’s okay to stomp your feet if you need to!

Exercise. This helps get rid of the physical energy that is built up by anger.

Talk to someone who you are not feeling angry with. Phone a friend, relative, or professional. Tell them about what happened and how you are feeling.

Distract yourself. Do something you enjoy, like reading, TV, music, games, going to the store, cooking a meal.... and take your mind off the anger. Come back and deal with it when you are feeling calmer.

Count 10 breaths. The reasons for counting your breaths are: 1) to calm and relax you by breathing more deeply and 2) to pause for a few moments instead of reacting automatically.

Write about it. Get your feelings and thoughts out on paper instead of confronting the source of your anger right away.

Deal with it when you feel calm. Get away from the situation, and come back later. You will react more positively.

The more practice you get at reacting in positive ways, waiting until the anger goes down a little before responding, and learning new habits, the more easily you will be able to manage anger.

Try this Relaxation to Deal with Anger script - a guided meditation script that describes how to deal with anger quickly and effectively in the moment, and guides you in controlling anger and managing anger when it arises.

AngerManagementResource.com provides more extensive anger management worksheets as well as counseling, CDs and books for you and your family.



If anyone felt insulted or attacked by someone here then tell me bout it and show me some proofs and ill see what i can do, we wanna keep it friendly here
 
XenoTehNoobDate: Friday, 2012-06-08, 6:07 AM | Message # 3
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why do you make such useless posts

 
MGSSJ2Date: Friday, 2012-06-08, 6:42 AM | Message # 4
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Now... posting this is kinda stupid you know ._.

 
XenoTehNoobDate: Friday, 2012-06-08, 6:46 AM | Message # 5
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Quote (MGSSJ2)
Now... posting this is kinda stupid you know ._.

Are you talking to me or him.


 
MGSSJ2Date: Friday, 2012-06-08, 7:44 AM | Message # 6
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Quote (XenoTehNoob)
Are you talking to me or him.


Him.


 
Sou-BotDate: Friday, 2012-06-08, 11:25 AM | Message # 7
Angel
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MGSSJ2,
Quote
Now... posting this is kinda stupid you know ._.


I guess u dont have some anger issues so u wont understand, some ppl here do and i thought it could help readin this.

Its not stupid and of course its not useless.

Edited:
Please Don't Take It Personal But i think both posts of yours in this thread are useless and wont help anybody, not mine.



If anyone felt insulted or attacked by someone here then tell me bout it and show me some proofs and ill see what i can do, we wanna keep it friendly here
 
ZeshibaDate: Friday, 2012-06-08, 2:39 PM | Message # 8
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It's not useless nor stupid. It's a general tutorial guys.
If you get mad at Sou-bot for posting this then you obviously have anger problems.



 
Sou-BotDate: Friday, 2012-06-08, 2:50 PM | Message # 9
Angel
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Zeshiba,
Quote
It's not useless nor stupid. It's a general tutorial guys.
If you get mad at Sou-bot for posting this then you obviously have anger problems.


Thanks for undestandin "Zeshiba" happy .



If anyone felt insulted or attacked by someone here then tell me bout it and show me some proofs and ill see what i can do, we wanna keep it friendly here
 
N1nYoDate: Friday, 2012-06-08, 6:10 PM | Message # 10
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If you wanna post this you can your decision really so i don't see why others get mad it's not like you've done something wrong.
 
sgn_15Date: Friday, 2012-06-08, 6:14 PM | Message # 11
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puts on *willy wonka* face
>oh, you know how we are in real life ?
>we must such good friends !!!


 
MGSSJ2Date: Friday, 2012-06-08, 9:37 PM | Message # 12
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Quote (Sou-Bot)
I guess u dont have some anger issues so u wont understand, some ppl here do and i thought it could help readin this.

Its not stupid and of course its not useless.

Edited:
Please Don't Take It Personal But i think both posts of yours in this thread are useless and wont help anybody, not mine.


Quote (Zeshiba)
If you get mad at Sou-bot for posting this then you obviously have anger problems.


Actually, I'm not mad... I'm just calmly pointing some facts. If I give the impression that I'm mad, sorry xD
But seriously, it's obvious that Sou-Bot just posted this in order to annoy some users I'm not naming. That's why I think this is pointless and stupid. But whatever...
Delete my posts if you want, I no longer care about this thread xD


 
Sou-BotDate: Friday, 2012-06-08, 10:08 PM | Message # 13
Angel
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sgn_15,
Quote
>oh, you know how we are in real life ?


I just wanted to help!.

Quote
>we must such good friends !!!


Maybe ur right.

MGSSJ2,
Quote
Actually, I'm not mad... I'm just calmly pointing some facts. If I give the impression that I'm mad, sorry xD
But seriously, it's obvious that Sou-Bot just posted this in order to annoy some users I'm not naming. That's why I think this is pointless and stupid. But whatever...
Delete my posts if you want, I no longer care about this thread xD


Well if you mentioned why u thought that its stupid to make such a thread then i would've told u why i made it.

You are right i made it cause ive seen some not only one member always actin like they're so mad ppl.

I dont wanna swear but believe it or not i didnt make it just to annoy some users.

On the contrary you know that im the only one who mod this section so im always thinkin how to help ppl with tuts.

Anyway im sorry if anyone got annoyed with this thread, all i wanted is to help...



If anyone felt insulted or attacked by someone here then tell me bout it and show me some proofs and ill see what i can do, we wanna keep it friendly here
 
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