Technique 1.167 Anger Management (self-assessment)
Introduction
Rank (by ticking the appropriate box) the 18 statements below that best describe you, ie answer as you actually are rather than how you think you should be
"...the goal of anger management is not to eliminate anger completely: that isn't possible, since it's a natural human emotion. Rather, the objective is to control and direct your anger - so that it doesn't control you, or damage an important relationship or situation..."
MindTools Content Team, 2023a
Statements
| Statement/ranking | Not at all | Rarely | Rarely | Often | Very often |
|---|---|---|---|---|---|
| 1. You seem to get angry unexpectedly, without really understanding why | |||||
| 2. When someone makes you angry, you try not to show your emotions and pretend to tolerate it | |||||
| 3. When you encounter a problem, you identify the 'right' solution yourself and get it implemented as fast as possible | |||||
| 4. When you're angry, you hit something (or you want to hit something) | |||||
| 5. When something frustrating happens, you know is not the end of the world | |||||
| 6. When something really frustrates you, you can usually see the humour in the situation, and you laugh at yourself and/or the others involved | |||||
| 7. when people make you angry, you try to understand why they did or said what they did | |||||
| 8. You feel that you're able to control your anger | |||||
| 9. You can forgive people after they're hurt or angered me | |||||
| 10. When you feel angry, you give yourself a 'time out' (you walk away to calm down) | |||||
| 11. You have an activity, hobby, or routine use to release your feelings of anger | |||||
| 12. When you're angry, you tend to focus on your feelings and how you have been wrong | |||||
| 13. After being angry, you think about what you could or should have done to control your anger better | |||||
| 14. When you're angry, you find alternatives and give yourself enough time to make a good choice to solve your problems | |||||
| 15. When you're angry, you tend to yell, curse, and say things that you later regret | |||||
| 16. When someone asked you to do something you really don't want to do, you agree - then later your angry at yourself | |||||
| 17. If you know a certain situation makes you angry, you avoid it | |||||
| 18. In another person damages something of yours due to carelessness, you confront the person and use the situation to talk about responsibility |
(main source: MindTools Content Team, 2023a)