Timeout Anger Worksheet

In a stressful situation when we become angry it is very important to take a break before reacting aggressively and assess the situation to react in a better way. You can note the item of the worksheet in your cellphone notes, so you can fill this in anywhere anytime. When you practice this worksheet continuously you won’t need to fill this you will be able to assess the situation without any worksheet

Tip: When you become angry try deep breathing to calm yourself down and do not talk too much to prevent an aggressive outburst. Fill out this worksheet to assess the situation better.

Which thought made you angry?

How are you thinking to react?

Is this reaction the best way to help you deal with the situation

How can this reaction make the situation worst?

What can be an alternative solution?

Reference

Deffenbacher, J. L., Oetting, E. R., Lynch, R. S., & Morris, C. D. (1996). The expression of anger and its consequences. Behavior Research and Therapy, 34(7), 575-590.

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Please note: There may be a more up-to-date and editable version of this worksheet available here which may be more suitable to present to clients if you are a therapist or to use in a classroom as a teacher or guidance counsellor.