Journaling for Angry People

What are you angry about? It’s time to face your feelings. So you’ve finally come to terms with the fact that you’ve got some angry feelings to resolve. This is a great first step toward improving your life and relationships.

Journal to Release Anger

Below find a short journal exercise, a productivity hack to help you get clear on your angry emotional state and how you ended up here as well as what you can do about it.

1. What is my current emotional state? Describe how you are feeling at the present time. What activity were you involved in that contributed to that feeling? Do you feel that whatever you were doing is directly related to your current emotions? Or is it possible that something else may have triggered you which is now affecting your reactions?
2. How many times per day would you say that you feel a surge of angry feelings?
3. Make a list of things, people, or situations that typically set off angry feelings in you. Briefly describe what happens and what leads to you feeling angry.
4. What reactions do people generally have when they observe you becoming angry? What are the repercussions of your actions, words, and general behavior when you are experiencing angry emotions?
5. When you reflect on the dynamics between yourself and others while you were showing anger or impatience, what sort of different emotions might you have about how may be affecting other people?
6. Do you reflect on your angry moments and feel embarrassed or guilty? Or do you think about the discomfort that you may have created for others during your angry moments, and does it make you feel oddly powerful?

There is no right or wrong answer, this is only you examining how you affect other people and in turn how that makes you feel.

Gaining a Deeper Understanding

Let’s go a step further with the prior question.

1. What do you have to gain by causing a reaction in other people based on your angry behavior and words?
2. How do you think this affects your relationships with others? Do you feel that you are connecting with people in a comfortable, authentic and honest way? How does that make you feel?
3. How often do you spend time replaying conversations and scenes in your head and becoming agitated over what may have been said or what happened? Do you find this to be productive? Or do you feel that it holds you back from accomplishing what you would like to do? Expand on this.
4. If you could have better control over your angry reactions, what do you think this could accomplish in your relationships and with your own personal development?

Set Goals

Write down some goals that you would like to achieve once you move past the emotions that keep you trapped in unproductive ways of being.

Next: Anger as a Tool for Excellence: Channeling Frustration to Reach Goals | Previous: Train Like a Warrior to Relax Like a Buddha