Anger Worksheets for Adults

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How do you manage anger? Try using the worksheets we have! We have Anger Worksheets for Adults for you to use!

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  Anger Management Worksheets

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Manage your rage with these Anger worksheets for Adults!

Summary: Anger is the human's natural reaction when we feel upset, attacked, cheated, frustrated, or treated unfairly. However, it can lead to a bigger problem if we cannot manage our anger. We need to be aware of our rage management to make sure we did not hurt others or ourselves. You can get help from a professional or try to manage it by yourself. 

What is Anger?

Anger is the human's natural reaction when we feel upset, attacked, cheated, frustrated, or treated unfairly. Many may see this emotion as something awful, but getting angry is normal and is a valid emotion to feel. Anger can help us to find the roots of our pain, motivate us to be better, and protect us from dangerous and toxic situations. Expression of our anger is okay, and even many researchers recommend that. However, it can lead to a bigger problem if we cannot manage our anger. It can hurt others and ourselves even more. That is why we need to learn how to express our anger healthily. This practice will make us live a life with robust mental health status.

How to Deal with Anger?

Anger can make you feel powerful and have all the control in your hand. When you cannot manage your anger appropriately, it can cause a crack in your life. It can damage your job, friendship, and relationship. To cope with your anger, you can use the three approaches to anger management, expressing, suppressing, and calming. Assertively show your emotion to respect yourself and the others surrounding you. You can also conceal your feelings and choose to look at the positive sides and use the chance to be better. Calming yourself when you get angry means you can control your apparent behaviour and your internal responses. You can download the Anger Worksheets for Adults from our page to help you. When you feel that your anger is way too overwhelming, you can try these simple steps to overcome your anger:

• Breathe deeply from your diaphragm, instead of your chest.
• Keep chanting the phrases like 'take it easy,' or 'you got this.' in your head.
• Imagine a relaxing and calming experience to stimulate your brain.
• Do a simple and calming exercise like slow yoga to help your muscle relax.

What are the Tips to Deal with Anger?

Expressing our emotions is necessary because bottling up what we feel inside our hearts is not healthy. Anger is a natural response when we experience something that has upset us, but we should positively deal with this emotion. Use our Anger Worksheets for Adults to help you manage your emotions. Here are some tips to control our emotions:

• Before you speak, stop and rationally think first, please.
• Calm yourself and carefully explain yourself in a composed manner. 
• Go a regular exercise to reduce stress.
•  Give yourself a short break to calm your head down.
• Do not hold a grudge inside yourself; it is toxic and unhealthy.
• Reading or watching something funny will help you ease down, and you can even share some jokes with others.
• Practice relaxation skills with yourself.
• Reach out for professional help if you feel like you need one.

Do We Need a Counseling to Manage Anger?

As natural emotions, we can manage anger on our own. However, if you start to feel like the outrage consumes you too much, to the point your life gets ruined, you might need professional help. You can reach for a psychologist or other licensed experts to help you manage the rage better. When you meet with the psychologist, it is recommended that you should be honest with them so they can plan good management to help you manage your anger. You also have the right to ask them about the approaches they will use to ensure that you got the proper treatment. You can also discuss with them your therapy, so both the doctor and the patient know each other goals well.

What are the Three Types of Anger?

There are three types of anger that you need to know, passive aggression, open aggression, and assertive anger. You should learn all of them to help you recognize and choose the correct treatment.

• Passive aggression is a situation when someone did not admit that they are angry because they hate an encounter. When someone feels this emotion, they tend to become silent and pretend that everything is okay while sulking.
• Open aggression is a situation where someone cannot control their emotion and express their rage through physical or verbally aggressive action. This type of anger can hurt others and also the person himself.
• Assertive anger is a situation when someone can control their anger by talking out their problems and trying to apologize if they are on the wrong side.

What are the Roots of Anger?

Mainly there are three roots of our anger issue, fear, pain, and frustration. When you are afraid of something, it can turn into anger when it bottles inside your heart for too long. Pain is another root of anger that will make you scream out loud when it gets too hurt. Remember that pain does not happen only in your skin. Frustration can ruin your life if you did not manage your stress well. Those are the three roots of anger that we should be aware of.