Anger Episode Tracker
Catch the thought behind each flare-up, and the gap between what you felt like doing and what you did
Anger Episode Tracker
Catch the thought behind each flare-up, and the gap between what you felt like doing and what you did
Anger Episode Tracker
Catch the thought behind each flare-up, and the gap between what you felt like doing and what you did
Two drivers get cut off on the same highway. One shrugs. The other is still fuming an hour later. Often what separates them is the sentence that fires in that second: "He did that on purpose," or "Nobody ever shows me any respect." This tracker is built to catch those sentences while you still remember them.
It also keeps two columns side by side: what you felt like doing, and what you actually did. Watch the space between them. On a night you wanted to slam the door and walked out to the porch instead, you used a skill, even if you were still furious. If you are new to this work, start with Introduction to Anger Management, which also covers when to get more help.
- Fill in a row soon after you get angry, the same day if you can, starting with what happened and when and where. Near-misses count, so log the times you almost lost it too.
- Rate your anger at its peak from 1 (calm) to 10 (the angriest you have ever been).
- For the thought, write the sentence that was running through your head, word for word if you can.
- In the last column, write what happened next, or one thing you would try differently.
- After a week, read down each column and look for places, people, times of day, and thoughts that show up more than once. Write what you find in the first box at the bottom, and one thing you'll try next time in the second.
| What Happened (When and Where) | Anger (1-10) | The Thought That Fired Me Up | What I Felt Like Doing | What I Actually Did | How It Turned Out / What I'd Try Next |
|---|---|---|---|---|---|
Patterns I notice across these rows (places, people, times of day, thoughts)
What I'll try next time, based on these patterns
Related Anger Management Worksheets
View all Anger Management →Clinical guides that use this worksheet
Common Questions
What is the Anger Episode Tracker worksheet?
Two drivers get cut off on the same highway. One shrugs. The other is still fuming an hour later. Often what separates them is the sentence that fires in that second: "He did that on purpose," or "Nobody ever shows me any respect." This tracker is built to catch those sentences while you still remember them.
How do I use the Anger Episode Tracker worksheet?
Fill out this worksheet digitally or print it for use in session. You can save your progress with a Pro account. Take your time with each column — there are no right or wrong answers.
Is the Anger Episode Tracker worksheet free?
Yes. Like every worksheet on Therapy Resource, it is free to read, print, and download as a PDF, no account required. A Pro subscription adds online filling with saved progress, practice-branded PDF exports, and secure client sharing.
Can I fill out the Anger Episode Tracker worksheet online?
Yes. Switch the worksheet to "Type on Screen" mode to fill in the fields directly in your browser before printing. Pro members can also save their entries across sessions and export the completed worksheet as a branded PDF.
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