Anger Control Plan

The data you save in this course is NOT saved or stored permanently. It is only saved temporarily to your browser's Local Storage and can be erased easily. To safeguard your work, you should print or save a copy on your computer so it is available for future reference.

Improve relationships with family members

Get along better with friends and neighbors

Avoid problems at work

Stay out of legal trouble

Improve physical health

Feel more in control of my emotions

People asking rude questions or being nosy

People joking about important subjects

Rude or messy neighbors or roommates

People that don’t pay back money they owe

Loud people in a theatre or place that should be quiet

People disrespecting me

Places that bring up bad memories

Places where you feel trapped

Waiting in long lines

Waiting a long time for an appointment

Traffic

Crowded public transportation

Crowded stores

Bad working conditions

Being Hungry, Angry, Lonely, Tired (HALT)

Being wrongly accused

Getting lost or being given bad directions

Being placed on hold on the phone

Cleaning up other people’s mess

Hearing rumors or gossip

Being stolen from

Experiencing slow customer service

Clenched fists

Yelling

Pacing

Slamming doors

Pushing or grabbing people

Pounding or banging on things

Other behavioral warning signs:

Feeling abandoned

Feeling disrespected or humiliated

Feeling guilty

Feeling insecure

Feeling jealous or rejected

Other emotional warning signs:

Thoughts of hurting someone

Wanting to teach someone a lesson

Thinking someone is rude on purpose

Thinking that someone is controlling

Thinking about seeking revenge

Thinking something bad is happening

Other cognitive warning signs:

Timeout

Deep Breathing

Muscle Relaxation

Other behavioral tools that work for you:

Disputing Thoughts (A-B-C-D)

Thought Stopping

Self-Talk

Conflict Resolution

Other cognitive tools that work for you:

Your Anger Control Plan

Your Goals and Motivation

Other Goals

Your High-Risk Triggers

People

Places

Situations

Other High-Risk Triggers

Your Anger Warning Signs

Physical

Behavioral

Emotional

Cognitive

Your Tools

Behavioral Tools

Cognitive Tools