30 Journal Prompts for Anger

Letting it out safely

1. 1.Write down exactly what made you angry, in as much detail as you want.
2. 2.What do you want to scream at the person or situation right now? Put it on the page.
3. 3.How angry are you on a scale of 1 to 10, and where do you feel it in your body?
4. 4.What is the most unfair part of what happened?
5. 5.What did you want to do in the moment, and what did you actually do?
6. 6.Keep writing until you feel your heart rate come down a little. What changed?

What is underneath

1. 7.What feeling might be hiding under the anger: hurt, fear, shame, or disappointment?
2. 8.What need of yours was not met in this situation?
3. 9.What value or boundary did this situation cross?
4. 10.Does this anger feel bigger than the situation? What older experience might it be connected to?
5. 11.What are you afraid will happen if you let this go?
6. 12.What would you need to hear to feel less angry?

Seeing the bigger picture

1. 13.How might the other person describe what happened?
2. 14.What part of this situation can you control, and what part can you not?
3. 15.Will this matter in a week? A year?
4. 16.Have you ever done something similar to what upset you?
5. 17.What would a calm, wise friend say about this?
6. 18.What is one thing you might be missing about the situation?

Your anger patterns

1. 19.What tends to set off your anger most often?
2. 20.How did the adults around you handle anger when you were growing up?
3. 21.How do you usually express anger: shouting, going silent, sarcasm, or something else?
4. 22.What are the early signs that you are getting angry?
5. 23.When has your anger helped you, and when has it hurt you or someone else?
6. 24.How do you feel after an angry outburst, and what do you usually do next?

Choosing your response

1. 25.What outcome do you actually want here?
2. 26.What is a calm way to say what you need to the person involved?
3. 27.What boundary could prevent this from happening again?
4. 28.What could you do with this energy that would be useful, like a walk, a workout, or a plan?
5. 29.Is there anything to forgive, for them or for yourself?
6. 30.What do you want to remember the next time this kind of anger shows up?

Tips that make it stick

• •Anger often sits on top of a softer feeling. Naming the exact emotion, like disrespected, betrayed, or embarrassed, helps you respond to the real issue.
• •Move your body before or after writing. Physical activity burns off the adrenaline anger leaves behind.
• •If your anger often feels out of control or leads to hurting people or things, talking to a professional can help.

Related feelings