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Anger Thermometer

This document introduces an anger thermometer tool to help people understand the intensity of their anger. It suggests rating one's current anger level towards a trigger on a scale of 1 to 10. Examining how a trigger has made anger worse over time can provide insight. While some situations cannot be changed, one can learn to control their reaction and choose responses that improve outcomes as much as possible given the limitations.

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Cristiane Luiza
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84 views1 page

Anger Thermometer

This document introduces an anger thermometer tool to help people understand the intensity of their anger. It suggests rating one's current anger level towards a trigger on a scale of 1 to 10. Examining how a trigger has made anger worse over time can provide insight. While some situations cannot be changed, one can learn to control their reaction and choose responses that improve outcomes as much as possible given the limitations.

Uploaded by

Cristiane Luiza
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Anger Thermometer

Being able to understand how intense your anger can become is an important thing to be aware of when
learning to control your emotions and behavior. Below is an anger thermometer. We often have recurring
situations or issues that cause our anger to become stronger and more severe. Think about one of your
triggers. At one point it may not have caused an intense angry reaction from you, but as time goes on the
feelings can intensify. Rate your anger about one of your current triggers at this point in time, 1 being the
least angry and 10 being the angriest you expect you can be.

Describe the situation, how it has progressed over time, and why it is
upsetting. Describe how you have behaved as a result.

For how long has this been an issue or trigger for you?

What have the consequences to your anger been over time?

We are not always able to control the triggering issues we are faced
with that make us angry, but we are able to learn how intensely we
should be reacting to the situation. If there is not much we can do to
change a situation, then it may not be worth the energy it takes to stay
angry or act out in anger. If we are able to look at a situation through
such a lens we can learn the best way to keep ourselves well and use
what control we do have to improve the situation as much as possible.

On a scale of 1 to 10, one being very little, 10 being total control, how
much control or influence do you have to change or improve the
situation?
1 2 3 4 5 6 7 8 9 10

What other feelings besides anger do you feel when faced with this
issue?

With the control we do have over the situation, how can we change our
behavior to have the best possible outcome?

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