Anger Control

Thinking About Your Emotional Strengths — This worksheet is designed to help people think about their emotional strengths and how they can bring these strengths to their current problems. It contains a list of strengths for clients to rate, as well as questions about how significant others perceive the person’s emotional strengths. (0415, ACT, DBT)

Lighten Up — This activity helps people see alternatives to getting angry or being upset. (anger control, 0614)

Comparing Points of View — This worksheet is designed to help people see that others may have a different point of view when they are upset. (anger issues, communication, relationships, 0614)

Walk Through the Forest Guided Imagery (Audio) — This guided imagery audio can be used to teach relaxation skills as a way to cope with anxiety, depression, physical problems, emotional volatility, and stress related disorders. Running time: 8.5 minutes.

Positive Discipline Workbook — Written by Mary Gosche at the University of Missouri Extension, this workbook is designed to teach parents the principles of positive discipline. The workbook can be used in parenting classes or as homework with individual parents. (0815)

Anger Management for Substance Abuse & Mental Health Clients — This anger management workbook focuses on clients with substance abuse problems. (PDF Download)

Show Your Feelings Role Play Games — Get people talking about their feelings with three “cut and tape” dice games. These games are fun to play and a great way to encourage kids, teens, or even adults to talk about their feelings.

Motivational Bookmarks — These bookmarks can be used to remind clients about the importance of self-encouragement. PDF

Caring-Emotional Intelligence Mini-Poster — This mini-poster reminds us about the importance of showing that you care. PDF (0316, emotional intelligence, caring)

Kindness - Pass it On Poster — This poster is designed to help people remember the importance of daily acts of kindness. (0715)

Tarjetas para Efectuar Cambios Positivos — These Coping Cards can be used by people who want to replace negative behaviors with positive ones. A useful technique to help in breaking negative habits. Spanish Version. (Spanish, 0221, negative thinking)

Keeping Your Self-Respect in Conflicts using the FAST Technique — This technique is designed to help people increase their ability to have positive outcomes in conflicts with others. The FAIR technique is an acronym for: be Fair; use no Apologies; Stick to your values, be Truthful. The worksheet asks people to consider how they have handled conflicts in the past and to what extent their have compromised their values so that their self-respect was diminished. It asks them to practice the FAIR technique and record the outcomes and how they felt about themselves. This technique is adapted from DBT therapy. (DBT, interpersonal effectiveness, compromise, conflict, relationships, 1020)

Using a Behavior Chain to Change the Outcome of Emotionally Intense Episode — This worksheet helps people understand the behavioral chain that leads to intense emotional episodes. (Borderline Personality Disorder, BPD, 0920)

Learning How to Negotiate with the VASE Technique — This worksheet teaches people a positive way of negotiating using the VASE technique. This stands for validating what the other person wants, asking for a compromise, suggesting alternatives, expressing yourself in a kind and appropriate manner. (negotiation, mediation, borderline personality disorder, BDP, 0920)

Coping with a Crisis using the STOP Technique — This worksheet teaches people the STOP technique from Acceptance Commitment Therapy (ACT) to deal with difficult situations. The technique involves: slow your breathing; take note of your feelings; open up about your feelings and thoughts; pursue your values. (ACT, crisis, CBT, coping skills, PTSD, Trauma, 0620)

Developing Decision-Making Skills — This worksheet is designed to help people learn new decision-making skills. It asks people to evaluate their current ability to make decisions and then takes them through steps of gathering information and resources to make the best decision possible. (0520, problem-solving, decision-making, anxiety)

Are You Difficult to Get Along With? — This worksheet teaches people the GIVE technique: be gentle; show interest/ validate, use an easy manner. It encourages people to use aspects of this technique in difficult interactions (interpersonal effectiveness, DBT, borderline personality, narcissistic personality, social skills)

Measuring the Intensity of Your Emotions Against the Level of Threat — This worksheet is designed to help people assess their emotions and compare their reactions and behaviors. (DBT, distress tolerance, emotional intelligence, 0220)

Understanding Your Boundaries — This worksheet is designed to help people understand boundary issues and learn strategies to feel more empowered by setting limits, being self-protective, and taking safe risks. (PTSD, trauma, 0120)

Using Your Senses to Feel Grounded — This worksheet is designed to help people deal with overwhelming emotions, depersonalization, and derealization. It directs people to pay attention to sensory input as a way of becoming grounded and feeling in control. (Bipolar Disorder, grounding, emotional regulation, DBT, 1119)

Pausing During a Distressing Situation: The REST Technique — This worksheet helps people deal with overwhelming emotions by using the REST technique (relax, evaluate, set an intention, take action). It is designed to help people regain control over their emotions. (DBT, emotional regulation, 1119)

Making Simple Requests — This worksheet is designed to help people get more of what they need learning how to make appropriate simple requests. This a DBT technique intended to help people develop their personal effectiveness. (DBT, assertiveness, 0419)

Treat Yourself Like a Good Friend — This worksheet is designed to help people understand the importance of self-compassion and to treat themselves as they would a good friend. (depression, anxiety, addiction, prevention, 032719)

Using Opposite Action to Deal with Difficult Emotions — This worksheet is designed to teach people the DBT skill of “opposite action” where you practice the opposite behavior that you would normally use when dealing with powerful emotions. (emotional regulation, 0119)

Commit to Change — This worksheet asks people to explore making positive changes in their lives by pledging to actively work toward their goals. People are asked to create a commitment statement using provided prompts, and then add statements that reflect their own unique needs. They then turn these statements into a commitment pledge. (goal-setting, self improvement, 0518)

Consider Pet Therapy — This worksheet can help people understand the mental health benefits of owning a pet or even being around pets. The worksheet will help them decide if owning a a pet is a commitment they want to make. (0918)

Communicating for Effective Conflict Resolution — This worksheet is designed to help couples find more productive ways to resolve conflict. (couples therapy, problem-solving, mediation, marriage, divorce, marital counseling, 0418).

Anticipating Difficult Holiday Interactions — This worksheet is designed to help people deal with difficult interactions during a holiday event. The worksheet asks the user to think about what kind of difficult interactions are likely to occur and consider positive ways to respond. (holiday stress, communication, difficult people, 1116)

Are Your Judgments Causing You Problems — This worksheet is designed to help people think about their negative judgements and how these affect their moods and behavior. The worksheet asks individuals to think about how they judge others as well as themselves. (DBT, CBT, anxiety, depression, 1116)

How Diet Affects Your Mood — Diet, stress, and mood are all intertwined, so it’s important to consider what you’re putting in your body, not only for your physical health but also for your emotional wellbeing. This worksheet helps people record their daily food intake along with their moods. (anxiety, nutrition, wellness, 1016)

The Costs and Benefits of Your Problem Behaviors — This worksheet is designed to help people develop insight into their problem behaviors, including the positive as well as the negative consequences. The worksheet is intended to help people step back from just judging themselves negatively and to see how their problem behaviors play a functional role in their daily lives. This worksheet can be used in writing a CBT oriented treatment plan. (CBT, DBT)

Learning to Accept Reality — Learning to accept reality is an important part of living in the present. Distorting reality can lead to depression, anxiety, disappointment in your relationships and more. This worksheet has three parts to help people understand how they distort memories from their past, events in the present, and thoughts about their future. (DBT, CBT, Thought-Changing, 0916)

Brainstorming Solutions To Your Problems — This brainstorming technique asks people to identify a specific problem and then come up with 10 uncensored solutions while they complete a mindful "coloring activity." (problem-solving, solution-oriented therapy, mindfulness, 0116)

How Do Others See You? — The first part of this worksheet asks people to answer questions about themselves and then a second part can be used to ask the same questions to others. The worksheet is intended to help people see if their perception of themselves is very different than how others see them (self-perception, 1215)

Resolving Conflicts and Anger — This worksheet can help people think about others who make them angry and positive things that can be done to deal with these feelings.

Create a Positive Self-Portrait — This simple art therapy technique can help people focus on their positive qualities and how these qualities are visible to others. (art therapy, 0815).

Take a Break — This worksheet encourages people to take a day off from their stress and dedicate that one day to relaxing. (stress management, quick, solution- focused)

What Are Your Positive Psychological Skills? — This worksheet is designed to help people see their positive psychological skills and apply them to their current mental health issues. (0815, Solution-Focused)

Do Something Different — This simple behavior assignment can help people who feel they are stuck in unhealthy patterns. (0815, quick assignment, behavior change)

Scribble Your Feelings — This simple assignment can help people get in touch with their feelings. (0815, art therapy)

Understanding Your Emotions When You Are Upset — This worksheet is designed to help people understand their emotions when they are upset and learn positive coping techniques to handle difficult emotions. (0715)

Behavior Contract for Adults — Behavior contracts are not just for kids! This worksheet is designed to help people commit to changing specific behaviors that interfere with their lives by breaking down goals into sub-steps, identifying rewards for achieving each step, and sharing the intention to change with supportive individuals. (contracts, behavior change, goal-setting, 0515)

Understanding the Messages You Received As A Child — This worksheet is designed to help people examine the explicit and implicit messages they received as children and how these messages affect their self-image and self-efficacy. (0415)

Think Before You Act — This form can be used to give people a visual reminder to stop and think before they act. This is particularly helpful for kids and teens, but is a useful technique for adults too. (0315)

Creating an Emotional Emergency Kit — Some people are prone to becoming overwhelmed by their emotions. Usually caused by specific triggers, their intolerable level of emotions may then lead to symptoms, such as panic, alcohol or substance abuse, self-injury, or depression. This worksheet is designed to help people develop a set of positive coping techniques that can help them tolerate difficult emotions and refrain from self-defeating behaviors. (addiction, self-injury, impulsivity, prevention, 0315)

Giving Up Judging People Negatively — Rooted in the work of Dialectical Behavior Therapy (DBT), this worksheet is designed to help clients let go of their style of negatively judging others, and to help them understand the negative effects of these thoughts and their associated behavior. (DBT, judgment, 0215)

Preventing and Managing Relapses — This worksheet will assist clients in developing an awareness of when they are at risk for a relapse and how to appropriately respond. Form Type: PDF (121614)

Deep Breathing for Stress Relief — This worksheet describes the four basic steps of relaxing through deep breathing. The worksheet links to a 13-minute exercise for clients to practice deep breathing, led by Dr. Lillian Cheung, of the Harvard School of Public Health. (mindfulness, breathing exercise, audios, stress management, 1114)

Accepting Unpleasant Experiences — This worksheet, derived from Acceptance & Commitment Therapy (ACT), is designed to help people accept unpleasant internal experiences, and not use them as an excuse to avoid life-affirming situations. (1114)

If the Problem Were a TV Show — This worksheet is a Narrative Therapy technique which can be used to help clients get more perspective on their presenting problem and see that they have the power to change their “life story." (narrative, therapy, problem-solving, 1114)

The Tree of LIfe — This exercise is designed to help clients communicate positive aspects about their lives. The technique is derived from Narrative Therapy. (1114)

Learning To Self-Soothe — This worksheet is designed to help individuals learn emotional regulation skills. The worksheet asks people to identify activities they can do to calm their emotions and then rate the success of each technique. (DBT, emotion regulation, 0614)

Practicing Assertive Communication — This worksheet helps clients to identify a conflict, describe it in nonjudgmental terms, explain how the other person's behavior has affected them, and ask for a specific response.

How Do You Deal With Conflicts? — This short questionnaire gives clients the opportunity to identify their behaviors and attitudes as assertive, aggressive, passive, or passive-aggressive, and provides some information about conflict strategies. (conflict management, communication)

What Triggers Your Explosive Behaviors? — This worksheet is designed to help individuals keep a log of their strong emotions and the events that precede angry feelings and explosive outbursts. (anger issues)

Ways to Control Your Meltdowns — This checklist is designed to be a daily reminder of the most appropriate ways that a person can reduce stress and the build-up of strong emotions. PDF

Are You Explosive At Work? — This worksheet has been designed to help people recognize the degree to that their sudden anger or other strong emotions will affect them at work. (anger issues, 0214)

Thinking About Others When You Have A Problem — This worksheet is designed to help individuals see the value of helping others in modifying their emotions.

Identifying Emotional Abuse — This worksheet is designed to help people identify emotional abuse in their own behavior or the behavior of others. (emotional abuse, relationships)

How to Take a Time Out When Arguing — This worksheet is designed to help people know when arguing is unproductive and they need to take a time-out. (conflict management, relationships, problem-solving)

Identifying Your Support System — This worksheet is designed to help people identify a support system of individuals they can contact in times of emotional distress. (support system, social networks, depression, stress management)

Making Positive Statements About Yourself — This worksheet encourages people to make positive statements about themselves.

Pushing Your Anger Buttons — This worksheet is designed to help people identify situations or events that trigger their anger.

Emotions Below the Tip of The Iceberg — This worksheet is designed to help people identify emotions they hide from others. (emotional intelligence, feelings, relationships, 0214)

The Anger Volcano — This worksheet is designed to help people see the feelings and events that can lead up to an "explosion" of anger.

Anger & Gender — This worksheet is designed to help people see the role of gender in expressing anger. (anger, gender issues, 0214)

Asking For and Giving Forgiveness — This worksheet helps people think about the importance of forgiveness in their relationships. (forgiveness, 0314)

Personal Meaning and Direction — This worksheet is designed to help people think about their values and goals.

Ways to Control Anger — This worksheet helps clients keep track of their progress on learning anger control techniques.

Letting Go of Anger — This worksheet helps people see how their anger might be detrimental in their lives. (anger issues, 0214)

Communicating Without Anger — This worksheet asks people to rate themselves on how well they use 9 basic communication skills. (anger issues, communication skills, 0614)

Rules for Better Communication — This worksheet will help people develop better rules for communicating.

How Inflexible Are You? — This worksheet will help people identify attitudes they have that are inflexible and acknowledge there are other ways to act. (resilience, flexibility)