Anger Management for Moms

30 journal prompts for anger management

Have you ever considered journaling for anger management?  We have talked before about some benefits that can come from journaling. Did you know though, that journaling is a simple, yet powerful way to improve many aspects of your life?  That’s right. It can improve your mood, your mental health, your physical health and yes, it can even help you reach your anger management goals.

Journaling is a great tool to use to get rid of negative thoughts and allow more positivity into your life.  Not sure where to start or what to write? Further into this post we will show you 30 journal prompts for anger management that will help you get started!

journal prompts anger management

Why is journaling for anger management important?

There are countless ways in which people choose to deal with their anger.  Some like to scream into a pillow, some like to meditate, some like to pick up their phone and play a game, some like to take a walk in nature.  Here’s the thing though, while there is no wrong answer to how you deal with your anger, there are some tactics that are more helpful than others.  Today we are going to talk about journaling for anger management and how this simple little method is also one of the most effective ways to deal with anger.

While it is completely normal to feel anger, it is important to pay attention to how we respond to that anger.  For many, the response to anger is an impulsive outburst. These impulsive behaviors often affect relationships.  Journaling these angry feelings prevents these impulsive behaviors. It slows down the entire anger process and gives you more time to deal with the feelings in an emotionally healthy way.

Also, don't forget to pay attention to your own actions once you begin to feel the anger come on. You may be able to lower the impact of the anger just by changing some habits.

What are the benefits to journaling for anger management?

One thing that I have learned about anger is that your response to anger can either help you, or make things much, much worse.  There is no in between. I am betting that you don’t want to make things worse, right? I highly doubt that you want your reaction to the anger you feel to be more anger. That will not help anything.  That is why I love journaling for anger management so much.

Putting these angry feelings into words on paper helps to take the sting out of the initial feelings. It keeps the anger from growing. This is because when you put these feelings on paper, it often helps you to understand the reasons behind the anger (jealousy, guilt, etc) and from there you can process it.  When you are just letting the feelings overcome you, you are not seeing the feelings behind it, just the overwhelming emotions themselves and how they make you feel.

Journaling these feelings helps you to view the issue from a more detached standpoint, as though we were an observer to the feelings instead of a host to them (this article I found from UC Berkeley explains it quite well).

30 prompts that will assist in your journaling for anger management

Are you ready to start on your journey to anger management? These specific journal prompts will help you deal with your feelings of anger.  Even if you feel like your anger has dissipated and you think that you are over the feelings have passed, writing the feelings out can help you to get the feelings out, processed and passed.  

  1. On a day like today, I would prefer to be doing……
  2. The last time I withheld my anger it caused a problem by…….
  3. When I feel anger like this, it helps to remember……
  4. I need to change things up and create good karma for myself, I can do this by……
  5. One person that I know would understand how I feel today is…….
  6. The last time I journaled about my anger I felt…….
  7. These are my favorite tools to utilize when I am feeling angry………………
  8. Social media helps me when I am feeling angry because………………..
  9. Social media hurts me when I am feeling angry because……………….
  10. These people make me feel worse when I am angry so I need to avoid them……….
  11. The last time I felt anger like this, I found enjoyment in………………..
  12. The next time I attend therapy, I will request that we focus on the following topics……
  13. I am planning on reading these books that will help me deal with my anger……….
  14. I would like to start these activities which will help to lower my anger………..
  15. I no longer want to feel this anger, I would love to feel………………….
  16. Something that is holding me back from feeling better is……………
  17. I will limit barriers to my positive feelings by………………………
  18. When I avoid socializing, it makes these feelings worse by………
  19. When I am looking for my safe space, I ………..
  20. I take responsibility for these issues in my life……
  21. I no longer blame myself for this problems……..
  22. I am stronger than this angers, here’s why…..…
  23. In order to focus on my goals, I need to………
  24. I need to let go of this issue that is weighing down my mind……
  25. The songs that will calm me are……………
  26. The activities that help calm me are………
  27. Reading these books help calm me………
  28. Writing helps to calm me because…………
  29. I can feel my anger melt away when…….
  30. Dear Anger, (write a letter to your anger, telling it everything)

Do you know what I love the most about journaling for anger management? You simply cannot do it wrong. The world of journaling knows no judgment.  Your journal is for you to read, for your eyes only. You don’t have to worry about saying something wrong, or offending someone. These words are for you.  

It doesn’t matter what the source of your anger is, or how long you have been dealing with it, journaling about it is one of the best ways to process and deal with the emotions involved.  Your journal is your safe space. You can write it out, get it out and process your next steps all without ever approaching anyone else about it. I’m sure you already know this, but confronting others with your anger before you have time to process it is often a bad idea. Journaling helps you to prevent this from happening.

I wish you the best of luck in your journaling for anger management progress.  I know from personal experience that it can help.

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