Anger Management Tasks

HELPFUL Tasks for Self-Understanding and Healing

• Writing Amends Letters to the People You Have Hurt With Your Controlling, Disrespectful, and Abusive Behavior

  This letter allows you to take full responsibility for what you have done and to make clear amends and apologies to the victims of your disrespectful, controlling, and abusive attitudes and behaviors for what has previously been an significant part of how you have related to them.

• An Escalation Prevention Plan

  An inventory of cues and triggers that indicate when you are becoming escalated, stressed, tense, and angry, together with a list of de-escalation strategies.

• An Escalation Diary

  Use this diary as a way to start noticing your anger cues and triggers as you go through your days.

• The Self-Talk Log: A Good Way To Tune Into and Change Your Thoughts and Your Life

• A Time-Out Plan

  "Embracing The Dark Side" by writing an inventory of cues, people and places to plan ahead for taking a time out when facing anger triggers.

• A Safety Plan for Individuals Being Victimized in an Abusive Relationship
  

  How to take care of yourself and take responsibility for your safety in situations where domestic abuse may potentially occur.

• An Aftercare Plan
  An eleven-step self-assessment and aftercare plan.

• An Assertiveness Journal
  

  Document how you are using or not using assertiveness skills in your life and to look at specific ways to respond more effectively when you want or need to be assertive..

• An Anger Analysis
  An exercise to get a better understanding of what you anger feels like to you, what you get angry about, how you learned to express your anger from those who influenced you in your life, and how you can begin to change the way you express your anger when you experience it.
  

• An Anger Journal
  Use this exercise to become more familiar with your escalation process, to get more information about your "triggers" and cues, and to come up with more effective ways to handle your anger when it arises.
  
  
• My Personal "Anger (aka Life-Skills) Toolbox
  Create an inventory of your very own anger management tools and strategies.