13 Printable Anger Management Worksheets for Teens & Adults

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We all get angry from time to time, and that’s alright, because anger is a normal human emotion.

However, do you ever experience any of the following?

  • Get easily annoyed or frustrated by the slightest thing
  • Throw or break things out of frustration
  • Become physically aggressive to others when you’re annoyed or frustrated
  • Say mean or hurtful things to people when you’re annoyed with them

If so, then you most likely have problems dealing with anger.

Anger problems can negatively impact your life in many ways. If left unchecked, they can result in broken relationships and people getting physically hurt.

If you find yourself getting easily angered these days, you are not alone.

Over the past couple of years, it seems that people across the country have gotten angrier. One main factor contributing to the rise of anger levels has been the pandemic, with its numerous regulations and restrictions that have limited our normal way of life.

There are tools to help you deal with your anger. In today’s post, we’ve rounded up the best anger management worksheets to help you:

  • Identify if you have problems dealing with anger
  • Understand what anger is and its various possible causes
  • Recognize the impact of anger on relationships, your behavior, and your physical and mental condition
  • Learn ways of managing and/or overcoming your anger

Please note that most of these resources are designed to help people understand a possible issue in their behavior.

If you are feeling overwhelmed by anger problems, we highly recommend consulting with a certified clinician to receive a proper diagnosis, intervention, and/or treatment.

1. Anger Type and Intensity Scale

Over the course of our lives, we experience different types of anger, as well as varying intensities of each type.

However, some people have difficulty identifying what type of anger they feel. They may also have difficulty keeping their anger in check.

If you have longstanding anger about a particular issue, this worksheet can help you begin moving on and healing.

It helps you identify the former intensity of your anger and compare it with how intense it is at present. This worksheet also helps you pinpoint the specific type of anger you're feeling.

2. My Anger Work Through Book

This workbook consists of 20 pages of resources specifically designed to help guide teenagers in understanding their anger.

Each page contains an engaging activity that helps teens explore their anger, understand the impact of misdirected and out-of-control anger, and identify symptoms and triggers of anger.

The workbook is also a valuable resource to help teens learn the impact of anger on their physical and mental health, relationships, and behavior.

If you’re looking for age-appropriate resources on healthy and effective coping skills for anger, this workbook is worth your consideration.

3. Adult Anger Management Skills Worksheet

When some people are in the throes of heated anger, the way they express it can be destructive, not only to themselves but also to the people around them.

It is important to learn how to cope with anger and manage it in the moment. This worksheet provides helpful reminders of how to diffuse your anger while currently experiencing it.

In addition, it features some exercises you can do to prevent angry outbursts in the future.

4. The Anger & Aggression Workbook

This workbook teaches professionals how to help those who have anger management issues understand the impact of anger in their lives, provide insight, and teach strategies for anger management.

It has 122 pages, with five sections providing in-depth information about anger, including:

  • History
  • Intensity
  • Triggers
  • Expression
  • Consequences

This workbook can also be used by individuals looking for a self-directed approach to anger management.

5. Anger Management Skills

This worksheet is your guide to techniques used by people in therapy for managing or stopping an angry outburst.

Some of the skills and techniques in this list include:

  • Learning to recognize anger
  • Taking a time out
  • Expressing anger
  • Thinking about consequences

6. Self-Help Guide to Controlling Anger

This booklet helps users identify if they're experiencing anger problems. If so, it provides strategies for overcoming them. It has 24 pages, divided into two main sections:

  • Section 1: Understanding Anger and Its Causes
  • Section 2: Controlling Anger

The sections contain vital information adults need to help them understand what anger is and to find ways to manage and overcome anger problems.

7. How to Tame Your Anger Monster

Taming the anger monster is hard work, but it’s not impossible. Here is a worksheet that helps you become mindful of your reactions whenever anger strikes.

The worksheet features several probing questions to help you tune in to your physical, mental, and emotional states during moments of anger. By answering the questions, you’ll be led to a deeper awareness of your anger and what situations trigger it.

8. Transforming Unhealthy Anger into Loving Connection

Anger is our natural reaction to situations that do not feel right to us. When dealt with in a healthy way, anger can help us create solutions that change or improve what’s not right around us.

However, many people become overwhelmed when they are angry. They are unable to stay calm and reflect on non-explosive courses of action.

This worksheet is an infographic of the key differences between healthy and unhealthy anger. Hopefully, it will help you recognize what both types of anger look like and choose to practice the healthy ways of expressing anger.

9. Anger Worksheets for Adults

This collection of worksheets for anger management is designed for teens and adults to recognize, understand, and express anger in healthy ways.

There are currently 20 worksheets that you can download and print from the site. Each worksheet features a specific topic on anger management, such as:

  • Anger trigger self-assessment
  • Anger meter
  • Plan for dealing with anger
  • Identifying what’s helpful about your anger

10. Understanding Anger More

If you’re looking for more in-depth resources for anger management, here’s one that you might enjoy.

This is a set of worksheets for understanding and coping with anger and exploring the different manifestations and sources of the emotion.

More importantly, it offers several ways to cope and express anger in healthy ways through the use of CBT, building up self-esteem, and overcoming anxiety.

11. The Four Horsemen and Their Antidotes

This infographic worksheet provides useful information about the “4 Horsemen of Anger” and how to overcome them.

The 4 Horsemen are identified as:

  • Contempt
  • Defensiveness
  • Criticism
  • Stonewalling

They negatively affect any relationship. If not dealt with swiftly, they can erode the bonds in relationships. This can lead to conflict and escalation of anger within the individual.

12. Conflict Resolution Task Cards

Speaking of conflict, here are some task cards designed for teenagers. Each card contains a scenario that encourages teens to reflect, especially on their feelings and reactions related to the scenario.

You can use these cards during therapy sessions or teen group counseling for anger management.

13. Express Your Anger Worksheet

This worksheet helps release tension from otherwise aggravating situations. It contains writing prompts to help explore your anger and channel it in healthy, positive ways.

Final Thoughts on Anger Management Worksheets

Anger is a normal human emotion.

However, some people have difficulty expressing their anger in healthy ways. It can sometimes get to the point where they need help in coping with anger and overcoming their anger problems.

The worksheets featured in this post are helpful tools for identifying if one has anger problems, as well as for understanding what anger is all about.

These worksheets provide information that can pave the way to a healthy, peaceful, and balanced life.

The following posts offer tips and strategies for letting go of anger. You might want to check them out:

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