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.
- 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..