Date____________________________________________________

Story
Describe what happened in less than three lines. If you write more than three lines, you will focus on the situation or the other person and actually become angrier.

Examine Beliefs
What beliefs, distorted thinking patterns, and judgments contributed to this situation?

Feelings
What feelings were you experiencing at the time? We know that you were angry, of course, but how would you describe it? What was the intensity like on a scale of 1-10, where 1 is not angry at all, and 10 is when you flew off the handle and had the scariest reaction you can imagine having?

Actions
What did you do about it? Here you can write more than three lines; develop your emotional intelligence as you expand your library of anger response options. This will also give you a concrete record of how you apply anger management techniques.

Challenge
This is a fun way to work through your anger. Challenge your own assumptions about the event. Look at the judgments that you are making. Talk out what happened, the actions you took (or will take if you cannot act immediately), and the healthiest way to resolve the problem.

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