Anger Management Planner 85x11

Anger Management Planner

Techniques to assist with anger management 1. Think before you speak. 2. Once calm, express your concerns. 3. Exercise can assist in helping to reduce stress. 4. Give yourself a short break during times of the day that are stressful. 5. Focus on finding a solution for the issue rather than focusing on what made you angry. 6. Use “I” statements to raise an issue. Such as “I am upset that you left without saying goodbye.” instead of “You never say goodbye when you leave.” 7. Holding a grudge can allow your anger and negative feelings to overpower any positive ones. Forgiving someone who angered you can allow you to grow and learn from the situation. 8. Humor can help diffuse tension and lighten the overall mood. However avoid sarcasm. 9. Relaxation skills such as deep breathing, meditation, calming mantras can be great tools to assist in relaxing you when your anger flares. 10. Seek help if your anger issues or your anger seems out of your control.

Identifying Triggers Take note of the things that trigger your temper flares. Triggers are unique from person to person but figuring out your triggers can help you learn from the situation and calm yourself before your anger rises. Trigger Scale of how angry it made Techniques I could use me feel 1-10

Is your anger helpful or unhelpful? Consider if your anger is helping or not. If you are in a situation where you are witnessing a wrongdoing to someone then your anger may be helpful. However, if your anger is harming your relationships your anger is unhelpful in the situation. Calming Techniques, I like Technique Scale of 1-10 how helpful it is How I feel afterwards

What helps?

Month: MON TUE WED THU FRI SAT SUN Tracker Tracker Tracker Tracker Tracker Anger Management Log What Can I Control

What Can I Control?

Weekly Anger Tracker Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Date Common Triggers this week Trigger Scale of how angry it made me Techniques I could use feel 1-10

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Weekly Anger Tracker Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Date Common Triggers this week Trigger Scale of how angry it made me Techniques I could use feel 1-10

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Weekly Anger Tracker Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Date Common Triggers this week Trigger Scale of how angry it made me Techniques I could use feel 1-10

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Weekly Anger Tracker Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Date Common Triggers this week Trigger Scale of how angry it made me Techniques I could use feel 1-10

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Weekly Anger Tracker Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Date Common Triggers this week Trigger Scale of how angry it made me Techniques I could use feel 1-10

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Daily Log Date: Today's Mantra My Mood today To do list Notes

Anger Management Log Date Trigger/Cause Technique I used to manage my anger How do I feel after the incident?

Month: MON TUE WED THU FRI SAT SUN Tracker Tracker Tracker Tracker Tracker Anger Management Log What Can I Control

What Can I Control?