Anger Management

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.).


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