Anger diary
A record of outbursts and quiet irritability that, after two weeks, shows what really drives the anger.
What it’s for
Anger seems sudden, yet it almost always has a prehistory: tiredness, an overlooked need, a repeated situation. The record reveals that prehistory.
What you record
- What happened just before.
- Intensity from 1 to 10.
- What I did and what I wanted to do.
- What was crossed — a boundary, an agreement, my dignity.
- How much I slept the night before.
What it shows
The last column is the one that surprises most often.
See also
See also
Distress scale
A rating of your state from 0 to 10, with a description of what each level means for you specifically.
Wheel of life
Eight areas you rate from 0 to 10 — an overview of where life has tilted.
Return-to-work plan
A gradual plan for returning after a longer absence through illness or exhaustion.
