Journaling: Anger

You can personalize the Journaling: Anger resource by downloading it HERE, and adding your own responses, or continue to view it below.

Journaling allows us a safe space to prioritize problems, fears, and concerns. It allows us to process emotions and situations that may be weighing on us. And it can also help us organize our thoughts, set and achieve goals, self-reflect, relieve stress, and inspire creativity. When it comes to a strong emotion like anger, journaling can be a way to understand, process, and cope with it, allowing us to use anger in a constructive rather than destructive manner.

Suggested Prompts

1. What does anger mean to you?
2. What does letting go of anger mean to you? 
3. What happens when you hold onto your anger? How does it make you feel mentally, emotionally, and physically?
4. Was there ever a time where you released your anger in a way that caused harm to yourself or others? Write about the experience.
5. Was there ever a time where you released your anger in a way that helped the situation? Write about the experience.
6. What usually makes you feel better when you’re angry?
7. Write about a time when someone was angry at you. How did it make you feel? And how did you respond?
8. Have you ever been ashamed or embarrassed of feeling angry? Why or why not?
9. Write a letter to your anger. What do you want your anger to know about you? What does your anger want you to know?
10. What actions, thoughts, or situations tend to make your anger worse?
11. What would a day without anger look and feel like for you?
12. What advice would you give someone who was feeling the same anger you’re feeling now? Would you apply that same advice if you were speaking to yourself? Why or why not?
13. Describe your own personal strengths and areas for improvement around anger. What can you do to make improvements? 
14. What people in your life can support you when you’re feeling anger?
15. How have your parents or other family members acted when they were angry? And have you ever acted similarly? Why or why not?
16. What healthy ways can you express your emotions?
17. What affirmations can you use to feel less angry?
18. How can you be more empathetic when you’re feeling angry?
19. How can you better practice better self-care when you’re angry?
20. How has taking the time to journal about anger changed your understanding or views about the emotion?