Worksheet: Managing Frustration and Anger

Anger and frustration are both common emotional responses that everyone faces. However, if these feelings become too intense, they can lead to both mental and physical distress, and cause problems in relationships. This worksheet can help you identify the emotions and thoughts behind your anger and frustration, and help you determine what you need to feel better.

This worksheet comes from Mental Health America’s Mental Health Month 2021 Toolkit.


Here’s a web-friendly version of the activity from the worksheet:

  1. Describe the event. Identify specific things someone said or did that brought on your anger or frustration.
  2. List out any emotions that were underlying your feelings of frustration or anger. (Click here for a list of emotions.)
  3. What parts of the description from Step 1 are focused on facts, actions, or behaviors—and not a judgment or opinion? White these down.
  4. What can you do to feel better?
  5. What do you need someone else to do to help you feel better?
    • Remember: we can only control our own actions. However, writing down what you need from others can help you advocate
      for yourself.

The next time you feel angry or frustrated, walk yourself through these same steps to help you process your feelings. Ask yourself these questions:

  • What happened?
  • What do I feel?
  • What do I need?

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