Anger Management Emotion Log
1) Situation/What Happened?
2) What did I feel emotionally and physically? And what was the intensity (0-10)?
2a) IF I felt anger, what was under the anger?
3) What thoughts/images were going through my mind?
4) What I did:
5) What were the short term consequences?
6) What were the long term consequences?
ALTERNATIVES to the above
7) Are my thoughts/images in #3 realistic?
8) If not, what else could I think/imagine?
9) If thoughts were realistic, what can I change, what do I have to accept?
10) Ways I use to defuse the situation/calm myself: (time out and cued relaxation, 3 minute holiday, progressive muscle relaxation, listen to calm music and deep breathe etc.).