Anger Control Plan

Your Anger Control Plan

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Your Goals and Motivation

Improve relationships with family members
Get along better with friends and neighbors
Avoid problems at work
Stay out of legal trouble
Improve physical health
Feel more in control of my emotions

Enter other personal goals and motivation:

Your High-Risk Triggers

People

People asking rude questions or being nosy
People joking about important subjects
Rude or messy neighbors or roommates
People that don’t pay back money they owe
Loud people in a theater or place that should be quiet
People disrespecting me

Enter other high-risk triggers that involve people:

Your High-Risk Triggers

Places

Places that bring up bad memories
Places where you feel trapped
Waiting in long lines
Waiting a long time for an appointment
Traffic
Crowed public transportation
Crowded stores
Bad working conditions

Enter other high-risk triggers that involve places:

Your High-Risk Triggers

Situations

Hungry, Angry, Lonely, Tired (HALT)
Being wrongly accused
Getting lost or being given wrong directions
Being placed on hold on the phone
Cleaning up other people's mess
Rumors or gossip
Being stolen from
Slow customer service

Enter other high-risk triggers that involve situations:

Your Anger Warning Signs

Physical

Enter other physical warning signs:

Your Anger Warning Signs

Behavioral

Clenched fists
Yelling
Pacing
Slamming doors
Pounding or banging on things

Enter other behavioral warning signs:

Your Anger Warning Signs

Emotional

Feeling abandoned or afraid
Feeling disrespected or humiliated
Feeling guilty
Feeling insecure
Feeling jealous or rejected

Enter other emotional warning signs:

Your Anger Warning Signs

Cognitive

Thinking of hurting someone
Thinking of teaching someone a lesson
Thinking someone is rude on purpose
Thinking that someone is controlling
Thinking about seeking revenge
Thinking something bad is happening

Enter other cognitive warning signs:

Your Tools

Behavioral Tools

Timeout
Deep Breathing
Muscle Relaxation

Enter other behavioral tools that work for you:

Your Tools

Cognitive Tools

Disputing Thoughts (A-B-C-D)
Thought Stopping
Self-Talk
Conflict Resolution

Enter other cognitive tools that work for you: