Anger Triggers Reflection Sheet

Use this sheet to explore a recent situation that made you feel angry. Notice the physical, emotional, and thought patterns, then develop an action plan using a coping strategy from the Coping Strategies Reference Card.

1. Describe the Situation

What happened? When and where did this event occur? Who was involved?

2. Physical Signs of Anger

What did you notice in your body (e.g., racing heart, clenched fists, tense muscles)?

3. Emotional Reactions

What emotions did you experience alongside anger (e.g., frustration, hurt, embarrassment)?

4. Automatic Thoughts

What thoughts went through your mind at the moment? How did those thoughts influence your anger?

5. Rate Your Anger Intensity

On a scale of 1 (slightly annoyed) to 10 (extremely angry), how intense was your anger?

Intensity: ____ / 10

6. Patterns & Themes

Do you notice any common triggers, situations, or people that often provoke your anger? What themes emerge?

7. Action Plan

Choose one coping strategy from the Coping Strategies Reference Card and plan how you will use it next time anger arises.

1. Strategy I will try: ____________________________
   
   
   
   
2. When and where I will practice this strategy: ____________________________
   
   
   
   

You can record additional episodes on a new sheet to track your progress over time.

Cognitive Restructuring Worksheet

Use this worksheet to examine a recent anger incident and challenge unhelpful thoughts through cognitive restructuring.

1. Describe the Situation

When did the event occur? Where were you and who was involved?

2. Automatic Thought

What was the first thought that went through your mind in that moment?

3. Emotions & Intensity

What emotions did you feel? Rate each emotion from 1 (low) to 10 (high).

• Anger: ____ / 10
• Other Emotion: ____ / 10
  
  
  
  
  

4. Evidence Supporting the Automatic Thought

What facts or observations seem to confirm this thought?

5. Evidence Against the Automatic Thought

What facts or observations contradict or weaken this thought?

6. Balanced Alternative Thought

Based on the evidence above, write a more balanced, realistic thought.

7. Re-rate Your Anger Intensity

After considering your balanced thought, how intense is your anger now?
Intensity: ____ / 10

Optional: Choose a coping strategy from the Coping Strategies Reference Card to support this balanced thought in the future.
Strategy I will use: __________________________

You can use this worksheet each time you notice unhelpful thoughts fueling your anger.

Coping Strategies Reference Card

Use the strategies below when you notice anger rising. Try each one and notice which feels most calming.

1. Deep Breathing
• Technique: Inhale slowly for a count of 4, hold for 2, then exhale for a count of 6.
• Why it helps: Slows your heart rate and signals your body to relax.
• Practice: Sit comfortably, place one hand on your chest and one on your belly. Breathe until your belly (not your chest) rises.

2. Positive Self-Talk
• Technique: Identify negative “automatic” thoughts (e.g., “This is unfair!”) and replace them with balanced statements (e.g., “I’ve handled challenges before and can handle this.”).
• Why it helps: Shifts your mindset from threat to challenge, reducing emotional intensity.
• Practice: Write down one negative thought and then three realistic, supportive alternatives.

3. Grounding Exercise (5-4-3-2-1)
• Technique: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
• Why it helps: Brings your focus into the present moment, interrupting the anger loop.
• Practice: Use this when you feel overwhelmed—name items out loud or in writing.

4. Mindfulness Moment
• Technique: Pause and notice one aspect of your environment—sounds, smells, or sensations—without judgment.
• Why it helps: Builds awareness of your emotional state and creates space between you and your reaction.
• Practice: Close your eyes for 30 seconds and focus on the rise and fall of your breath or on ambient sounds around you.

Keep this card handy. Next time you feel anger building, choose one strategy to try first.