When anger takes hold, the thoughts running through your mind tend to be extreme, one-sided, and blame-focused. These automatic interpretations fuel the intensity of the emotion and push you toward reactive behaviors. This worksheet provides structured practice in identifying anger-driven thoughts and replacing them with more balanced, evidence-based alternatives.

For each row, describe an anger-triggering situation, the automatic negative thought, the resulting emotion and behavior, and then generate a more balanced rational thought along with the new emotion and behavior you would expect.