While anger is a natural emotion, poorly regulated anger can impair judgment, increase impulsivity,
and damage interpersonal relationships. Psychologically, chronic or suppressed anger is associated with underlying feelings of shame, helplessness, or fear.
It often co-occurs with other mood disturbances and can serve as a defence against vulnerability. Over time, problematic anger can erode relational trust, contribute to isolation, and reinforce maladaptive beliefs about control and threat. If you are struggling with Anger, consider the following:
Anger Thought Log
1.
Track situations that trigger anger following an ABC approach – Antecedent (trigger),
Behaviour (thoughts and feelings), Consequence (good, bad or indifferent).
2.
Identify the thought behind the anger (e.g., “They disrespected me!”).
3.
Evaluate if this is a distorted thought (e.g., all-or-nothing, mind reading). See our helpful list of cognitive distortions (LINK)
4.
Reframe to a more balanced view (e.g., “They may not have intended to upset me”).
Opposite Action
Do the opposite
When anger urges you to yell or withdraw, do the opposite in a safe, values-driven way (e.g.,
calmly express your feelings or take a walk).
Ground Yourself
Pair this with diaphragmatic breathing or grounding techniques such as box breathing or counting/describing items in your vicinity.
Values Guided Action
Reflect
Ask: “What kind of person do I want to be in this moment?”
Values
Commit to action aligned with your values (e.g., staying respectful or protecting
relationships), regardless of how angry you feel.
