This anger diary provides a template to help identify anger triggers, feelings, thoughts, behaviors, and results from anger incidents. The diary instructs the user to record their experiences with anger by noting what happened before they got angry, their feelings and thoughts, how they behaved, and the result, to gain understanding of when and why anger occurs and how to better control responses. An example entry is given from a person who got upset after being told their work was late and kicked a trash can in private in response.

1. ANGER DIARY
Before you can control your anger you must understand when and why you get angry, and how you behave as a result. This
diary will help you identify your anger triggers and your anger responses.
Look at the example below, and then use this log to record your own experiences with anger.
Before I Was Angry Feelings & Thoughts Behavior Result
Monday, Jan. 30: My boss
told me I turned in my work
late.
Feeling: Upset.
Thought: She thinks I’m a
bad employee.
I went in my office, closed the
door, and kicked the trash can.
I felt upset for the rest of the
day and didn’t talk to my
boss.
Before I Was Angry Feelings & Thoughts Behavior Result
Before I Was Angry Feelings & Thoughts Behavior Result
Before I Was Angry Feelings & Thoughts Behavior Result
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