Thoughts & feelings~15 minCBTAnger management
Working with anger
Learn your anger's early cues, plan a time-out, and find what's underneath — so anger stops running the show.
This follows SAMHSA's anger management program for people in recovery (Reilly & Shopshire): rate anger on a 1–10 'anger meter', learn your cues, and take a time-out before the point of no return. Anger is a normal feeling; aggression is a choice you can practice not making.
If you're afraid of someone or being hurt, the National Domestic Violence Hotline is free and confidential 24/7: 1-800-799-7233, or text START to 88788. In an emergency, call 911. If you're worried about how you treat a partner or family member, the Hotline helps with that too.
1. A recent time I got angry — what happened
2. How high did it go on my anger meter?
3. Body cues I notice
Check any that apply
4. Thoughts that fuel it
"They're disrespecting me." "I can't let them get away with this."
5. What's under the anger
Anger often protects hurt, fear, shame or feeling powerless.
6. My time-out plan: what I'll say, where I'll go, for how long, and how I'll come back
"I'm getting heated. I'm taking 20 minutes and I'll come back to finish this."
7. What helps me cool down
8. How I could say what I need — firmly, without attacking
9. Anyone I need to repair things with