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. Form Type: PDF (0415) ACT, DBT

Lighten Up — This activity helps people see alternatives to getting angry or being upset. PDF

Comparing Points of View — This form is designed to help people see that other's may have a different point of view when they are upset. Form Type: PDF

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.

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. PDF

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. Form Type: PDF (0715)

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)

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)

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 (DBT Skill) — 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. (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)

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.

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. PDF (DBT, CBT, Thought-Changing)

Practicing Mindfulness — Research has shown that mindful meditation can have significant physical and mental health benefits, but only when it is practiced on a regular basis. This worksheet is designed to help people keep track of their sessions, what they experienced during the sessions, and the after-effects. PDF (mindfulness, ACT, DBT, 0416).

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." PDF (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 (PDF, 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. PDF

Be Aware of Your Strengths — This worksheet is designed to help people see how their character strengths can be important in seeing solutions to daily problems. PDF (ACT, 1015)

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. Form Type: PDF (Art Therapy, Quick, 0815).

Take A Break — This worksheet encourages people to take a day off from their stress and dedicate that one day to relaxing. Form Type: PDF (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. Form Type: PDF (0815, Solution Focused)

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

Scribble Your Feelings — This simple assignment can help people get in touch with their feelings. PDF (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. Form Type: PDF (0715)

Asking for What You Want & Need — This worksheet is designed to help people think about how assertive they are when they ask for something. Form Type: PDF (DBT, 0615)

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. Type: PDF (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. Form Type: PDF (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. (0315)

Giving Up Judging People Negatively — 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: Form Type: PDF (0215)(DBT)

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. Type: PDF

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. Type: PDF (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" Type: PDF (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. Type: PDF (1114) Type: PDF

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)

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. File Type:PDF

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. File Type: PDF

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. PDF

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 form has been designed to help people recognize the degree to that their sudden anger or other strong emotion will affect them at work. (Form Type: PDF)

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.PDF

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

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.

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. PDF

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

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

Emotions Below The Tip of The Iceberg — This worksheet is designed to help people identify emotions that they hide from others. Form Type: PDF

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

Anger and Gender — This worksheet is designed to help people see the role of gender in expressing anger. (PDF)

Asking For and Giving Forgiveness — This worksheet helps clients think about the importance of forgiveness in their relationships. (Form Type PDF)

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

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

Letting Go Of Anger — This worksheet helps people see how their anger might be detrimental in their lives. PDF

Communicating Without Anger — This worksheet asks people to rate themselves on how well they use 9 basic communication skills. Form Type: PDF

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

How Inflexible Are You — This worksheet will help people identify attitudes they have that are inflexible and acknowledge there are other ways to act. PDF