Double Board Certified Counseling Services

Anger Management — CBT Exercise

Double Board Certified Counseling Services — Anger Management CBT Exercise

Fillable Print & CSV 60-sec Cool-Down

Anger Management – CBT Exercise

Use this worksheet to pause, understand the anger spike, challenge hot thoughts, choose a skill, and act on a plan. It’s a skills tool (not treatment); if safety is a concern, follow emergency procedures.

Client & Context

Name (optional)

Date

Time

Step 1 — Notice (A: Situation)

Trigger / Situation (who/what/where?)

Body cues (early signs)

Anger intensity (0–100) — before skills

Urge to act impulsively (0–100)

Step 2 — Hot Thoughts (B: Beliefs)

Automatic thoughts (write them exactly) Thinking traps (check any that fit)

All-or-nothing Catastrophizing Mind reading “Should/must” rules Labeling/name-calling Overgeneralizing Blame (ignoring my part) Personalization Discounting positives Low frustration tolerance

Step 3 — Evidence & Balanced Thought

Facts that support the hot thoughts

Facts that do NOT support them

Balanced alternative (firm + fair)

Step 4 — Skill Choice (Cool-Down & Refocus)

Choose a skill Box breathing (4-4-4-4) × 6 cycles 5-4-3-2-1 grounding Brief time-out (leave/return plan) Opposite action (lower voice, slow pace) Assertive “I” statement rehearsal

 

Start 60-sec Cool-Down Show Instructions

Step 5 — Plan (C: Consequences / Behaviour)

Assertive “I” statement (optional)

Problem-solving (define the specific issue)

Options (brainstorm)

Pros/Cons

Next smallest step (do within 24–48h)

Step 6 — Re-Rate & Reflect

Anger intensity (0–100) — after skills

Urge to act impulsively (0–100)

What helped most? Anything to try next time?

Calculate Log Entry Download CSV Print / Save as PDF Reset

Results

Anger change	--
Impulsivity urge change	--
Thinking traps selected	0
Skill used	--

Session Log

Date	Time	Situation	Anger pre	Anger post	Δ	Skill	Plan step
No entries yet.

Safety note: If you feel out of control or at risk of harming yourself/others, seek urgent help (call your local emergency number or go to the nearest ER).

COOL DOWN

Breathe. Loosen jaw & shoulders. Let thoughts pass.

60…

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