On a day like today, I would prefer to be doing……
The last time I withheld my anger it caused a problem by…….
When I feel anger like this, it helps to remember……
I need to change things up and create good karma for myself, I can do this by……
One person that I know would understand how I feel today is…….
The last time I journaled about my anger I felt…….
These are my favorite tools to utilize when I am feeling angry………………
Social media helps me when I am feeling angry because………………..
Social media hurts me when I am feeling angry because……………….
These people make me feel worse when I am angry so I need to avoid them……….
The last time I felt anger like this, I found enjoyment in………………..
The next time I attend therapy, I will request that we focus on the following topics……
I am planning on reading these books that will help me deal with my anger……….
I would like to start these activities which will help to lower my anger………..
I no longer want to feel this anger, I would love to feel………………….
Something that is holding me back from feeling better is……………
I will limit barriers to my positive feelings by………………………
When I avoid socializing, it makes these feelings worse by………
When I am looking for my safe space, I ………..
I take responsibility for these issues in my life……
I no longer blame myself for this problems……..
I am stronger than this angers, here’s why…..…
In order to focus on my goals, I need to………
I need to let go of this issue that is weighing down my mind……
The songs that will calm me are……………
The activities that help calm me are………
Reading these books help calm me………
Writing helps to calm me because…………
I can feel my anger melt away when…….
Dear Anger, (write a letter to your anger, telling it everything)
What are you most angry about right now? Why?
What would your anger scream into a microphone in this moment?
Write a message to someone who makes you really mad…but don’t send it. Get it all out, and let yourself write without judgment. (Bonus points if you tear the pages up afterward.)
Is there one thing you can forgive yourself for today? Write down what you want to say to yourself.
Is there one thing you can forgive another person for today? Write down what you would say to them.
What does letting go of anger mean to you? What would best help you let go at this very moment?
What happens when you hold in your anger? How does it make you feel mentally and physically?
Was there ever a time where you released your anger in a way that actually harmed the situation? What about a time where you released your anger in a way that helped the situation?
How do you speak to yourself when you’re angry with yourself? Does it differ from how you speak to yourself when you’re angry with other people?
What usually makes you feel better when you’re angry?
What are three nice things you can say to yourself when you’re experiencing anger?
Think about a time when you were the angriest you’ve ever felt. What happened in that situation, and how did you treat other people? What helped you, and how long did it take you to find calm?
Write about a time when someone was angry at you. How did it make you feel? Was the situation ever resolved? If so, what happened to make that anger go away?
Have you ever been ashamed or embarrassed of feeling angry? What was the situation, and were you the one who made yourself feel ashamed, or was it other people? (Could be both!)
If anger was a person, what would that anger look like? Does it appear to be someone you know, a stranger, or a creature out of Stranger Things? How would seeing it in front of you make you feel? (You can draw it if you want.)
Fill in the blank: I’m most angry with myself when _______________. I’m most gentle/compassionate with myself when _________________.
Write a letter to your anger. What do you want your anger to know about you in this moment? You can write about anger involving a specific situation, or you can write to it in general. Whatever works for you.
If you could describe your anger in any other way than “I’m angry,” what would that be? Are there any other emotions that apply here?
What actions, thoughts, or situations tend to make your anger worse?
Describe what a day without anger would feel like and look like for you.
List out at least five things that make you constantly angry. Then, list out at least five things that make you feel ultra calm.
Have you ever been angry and in pain at the same time? Did the anger outweigh the pain or vice versa? How did both make you feel, and how did you cope?
When was the last time you reacted out of anger to something or someone? How did it feel, what did you do, and did it make the situation better or worse?
What advice would you give a BFF or family member who was feeling the same anger you’re feeling now (or the same anger you feel often if there’s a pattern)? Would you apply that same advice if you were speaking to yourself? Why or why not?
What does the opposite of anger mean/feel like to you? Describe it. How can you get there right now or the next time you're angry?
Why does the idea of being angry seem scary to you?
There are as many reasons to be uncomfortable with anger as there are people, so you really have to be specific to yourself here. Don’t think about anger in general, think about the experiences you’ve had with anger throughout your life. That can be experiences you’ve had feeling angry, or perhaps experiences you’ve had being on the receiving end of someone else’s anger. What happened then? How does your anger feel when it comes up? What about that is frightening? Do you feel like it will cause you to lose control or lash out? How have you experienced other people’s anger? Has someone else’s poor anger management made anger seem scary to you? Explore the root of your fear of anger, safely, in your journal.
When do you notice your anger the most? What triggers this feeling? If you can start to explore when you’re feeling angry the most, you can start to learn what it is your anger is trying to communicate with you. There might be a pattern that can help you address your needs.
If your anger could speak, what would it be saying? Once you’ve noticed those patterns, it’s time to try to understand them. Imagine your anger is trying to say something to you. (Or, possibly, yell something at you). What is it it’s trying to yell?
Imagine your anger is someone watching over you, acting out when you are mistreated. How does that change your view of your anger?
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