Free Anger Management: The Anger Journal

Managing anger - stuff you can do right now - and that won't cost you anything but time. It's free anger management! My mini-anger management program is quite simple. Each day for 30 days, keep an anger log with at least one entry per day. If a day goes by without you feeling angry, you can process a past angry event. I have a "long form" anger log, but the following few points can be memorized — it's as easy as A, B, C — and logged on the back of a napkin! Record the date on each entry ... it will help you see progress when you look back.

A. Activating Event - what triggered or invited your anger? You only get 3 lines to write about this; NO MORE! Writing more will just feed your feelings of justification for being angry. Just write enough to help your make sense of the rest of the log.

B. Beliefs/Judgments - it is impossible to get angry without judging the target of your anger. List as many of the beliefs and judgments that lead to anger as possible. Some of these will even be quite accurate and maybe even appropriate. Some may turn out to be quite irrational. Write them all down.

C. Consequences - what happened as a result of your anger? What did you do? Feel? Did you practice anger management? Did you blow up? What happened then? Etc ...

D. Dispute - go back to the B section. Challenge each of your beliefs and judgments - even ones that are "correct" do not help you if they lead to anger. So, ask if there is another perspective to take that is more helpful. What would be a more effective way of looking at things? Some of my beliefs I just have to laugh at, because they're so childish. Others, I have to take very seriously, and then look for a better perspective - because I do not want to be consumed by anger.

Do this at least once a day for 30 days ON PAPER and see how you change, how your approach changes. If you're not satisfied, I'll gladly refund my fee for this free anger management program!