10 Journal Prompts for Anger That Actually Work

Research by John Elflein in 2020 revealed that more than half of the people in the US experience stress during a large portion of the day. One in five respondents also confessed to feeling anger throughout the day. Now, we already know the association of stress and anger with violence. Whether such aggression is directed at you or someone else, it is much better to channel it in a way that doesn’t harm anyone. We will discuss using journal prompts for anger as a technique for overcoming anger in this article. We will cover:

• Journaling as a medium for anger management. 
• Starting an anger journal.
• Journal prompts for anger. 
• Reference books you can use to learn emotional regulation.

“Holding onto anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burnt.” – Buddha. 

Does Journaling Help Release Anger?

Journaling allows a safe space for individuals to express their feelings when they don’t have anyone else. It’s a non-judgmental void you can scream into, a close friend to whom you can spill the contents of your heart, or a trusted advisor who knows your thoughts. 

Yes! Journaling does help with releasing anger. Expressing yourself is integral to the psychological well-being of an individual.  Here you can freely talk about the source of your anger, the underlying feelings you want to confess, what you aim to do, and how you intend to tackle the situation.

By the following journaling prompts for beginners, you can expect:

• Clarity in your thoughts and feelings.
• Increased self-awareness.
• Reduction in stress.
• Greater problem-solving ability.
• Better conflict resolution ability.
• Enhanced sense of liberation and gratitude. 

How Do I Start an Anger Journal?

So, you know that journaling can help you effectively channel your anger. But how do you start an anger journal? The truth is there is no secret recipe for it. The same guidelines apply to almost all types of journals: 

1. Choose between a physical or digital journal. 
2. Determine the time you feel most active. 
3. Establish a schedule. 
4. Aim for at least 15 minutes of uninterrupted journaling at the start. 
5. Read journal prompts for inspiration. 

Consistency is key when it comes to journaling. Stick to your routine, and you will soon see the benefits of journaling. Lack of inspiration won’t be a justified reason for skipping your beloved activity anymore! Keep reading to learn the ten best journal prompts for anger.

What Do You Write in an Anger Journal?

So, now that you know how to start an anger journal let’s discuss what you can write in it. The truth is this: there are no rules and restrictions here. 

Your journal is specifically meant for you only. Yours will be the only eyes that analyze its contents unless you decide to share it with a trusted friend or therapist. Seems convenient, right? Journaling is all about emotional and creative expression. 

The purpose of journaling is to channel unfiltered thoughts, ideas, and feelings. So, stop worrying about the supposed judgment of others. 

To clarify further, you can write about anything and everything you want. Whatever it is that you’re feeling, just let it out. However, if you’re struggling with finding inspiration, you can skim through our journal prompts for anger to help you get started. 

10 Journal Prompts for Anger

If you don’t have any ideas or thought-provoking questions to keep your pen rolling, don’t worry. You’re not alone. That’s where journal prompts for anger come in. 

Our top 10 journal prompts for anger will allow you to get all the resentment out. So, get your journal and pen, and let’s begin.

1. If your anger was a person, what would it say? What would you reply in return? 

Personifying your anger will allow you to understand the roots of this fury. Remember: anger isn’t bad for you. It can be vital in situations that require us to defend ourselves. 

There is a deep-seated underlying issue at play here. Talk to your anger. Converse about what it wants to say, and console it if required. Your emotions are valid and justified, but it is also your responsibility to channel them in ways that do not bring harm to anyone. 

2. What coping mechanisms have you resorted to for expressing your anger? Was it effective?

Understanding your previous strategies will allow space for self-reflection and introspection. It might even give you a glimpse of what methods work best for you. 

Remember: everyone’s needs of expression vary depending on their nature and nurture. What works for you might not work for someone else. Therefore, you must find the tool that works for you. 

3. Identify 5 factors that make you angry. Then connect them to the ABC model for cognitive therapy by Albert Ellis. 

For those who don’t know, the ABC model is based on the notion that one’s behavior is rooted in thought patterns. In psychological terms, an Activating Event leads to the formation of rational and irrational beliefs. This leads to either healthy or unhealthy consequences.

Understanding what causes anger will enable you to take a deep breath and self-reflect. You will not react as harshly as you would have under normal circumstances. Such self-awareness will allow you to process your emotions more gradually. 

4. Write down 5 affirmations for each cause of anger you identified. 

While anger is nothing bad per se, managing it poorly can lead to impulsive, aggressive, and violent behavior. It can be helpful to calm yourself down by reinforcing certain affirmations at a time like this. 

For example, if the cause of your anger is someone’s misbehavior towards you, chant this: “How they treat me is not a reflection of who I am”.

5. I refuse to be unsettled by this anger. I am consciously diverting my attention towards _____ which makes me feel _____.

While we do not condone neglecting parts of ourselves, it can be helpful to think of something more pleasant while your body calms down. Focus on taking deep breaths and notice the differences in thoughts. 

Again, you can also combine this with an affirmation such as: “I do not allow this feeling to exert unnecessary control over me. I am worthy of love”.

6. Dear Future Me, _____. 

Write a letter to your future self, telling them how you feel. You can focus on the physiological sensations, the source of your anger, why you think you’re in this unpleasant situation, or the people involved. 

In other words, you can talk about anything you want here. Treat it as a diary that you would’ve written as a teenager. There’s no harm in acting, feeling, or doing things like a kid once in a while. It will help preserve the inner child in you. 

7. My anger isn’t entirely evil. It has helped me when _____. 

As we have mentioned already, emotions are never wrong. However, sometimes our society or culture may demonize certain emotions such as rage, jealousy, greed, and envy. 

But it’s important to remember that they only arise from unmet needs. By embracing vulnerability and practicing honesty to ourselves, we can learn to embody self-empathy when required. 

8. I remember ______ when my anger got me in trouble. However, I learned ______ from the experience. 

Reflecting on the past makes room for accepting mistakes and fosters accountability. It is important to remember that we are not perfect beings who live perfect lives. On the contrary, much of our environment is flawed, and we cannot always embody love and light. 

However, learning from our mistakes is the best step we can take toward self-development. We are imperfect, yet we are committed to improving ourselves. Now pat yourself on the back for coming so far. 

9. My family managed anger by ______. Did it involve self-reflection?

It’s time to learn the importance of nurture in an individual’s learned responses. It is helpful to identify familial patterns when it comes to working through emotions and relationships. Much of your thoughts and ideals exist due to what you internalized as a child. 

It is time to bring those feelings to the surface and weigh them on the scale of reason. This is because what had felt like the world’s end might not be so significant. And what ought to have been important might have been neglected.

10. I must thank my anger for _____. But now it’s time for me to move on.

Let’s end these journal prompts for anger in a forgiving and gratifying light. We do not have to hate ourselves for our nature. Your anger, however volatile it may have seemed, served a purpose. 

Now that you have self-reflected, it’s time to say goodbye. Take a deep breath and feel the muscles in your body relax. You did the best you could’ve done. You’ve genuinely come so far from where you used to be. 

We applaud you for constructively channeling your anger. The universe will be less insufferable with people like you here. 

Book Suggestions for Working Through Anger

While you continue working on your journal prompts for anger, you can also immerse yourself in books to better grasp the notion of emotional intelligence. 

“But which books should I even read?” you might be wondering. Don’t worry! We have compiled our top 3 books about anger to get you started.

The Anger Management Workbook for Women by Julie Catalano

While societal expectations dismiss men’s anger as natural, women’s rage tends to be more subtle and suppressed. Thus it’s no wonder immense guilt and shame are associated with the expression of feminine fury. 

Julia Catalano dismantles this stereotype by providing interactive exercises, in-the-moment techniques, and anecdotes of strong women with anger issues. We recommend it for all women who feel angry yet suppress this natural response.

Learn where your resentment stems from, clear the doubts centered around your limiting beliefs and become more assertive about your needs. 

The Surprising Purpose of Anger by Marshall B. Rosenberg

One’s psychological and physiological well-being are often interconnected fundamentally. Often anger results in dizziness, aggravating thoughts, a fast heartbeat, impulsivity, and aggression.

In this book, Marshall introduces the notion of the non-violent communication process. Leading the readers to the world of channeling your resentment and fury in a way that brings more meaning into your life. 

Described as an “excellent book” by many reviewers, this book is a must-have if you want to effectively dismantle the process of anger and learn to utilize it in the pursuit of meaning. 

Rage: A Step-by-Step Guide to Overcoming Explosive Anger by Ronald Potter-Efron

If you suffer from bouts of intense and aggressive anger affecting your personal and professional life, this book is the one for you. It illustrates how intense and uncontrollable anger can affect you and those around you. 

Moreover, it creates awareness of the type of anger you have and provides a practical management plan. Breaking fury down into several distinct types, Potter categorizes each form and explains the causes it stems from. 

Final Thoughts 

So now you know about the effectiveness of journaling as a tool for anger management. You don’t have to hold onto that rage anymore. All that you feel or have felt can be channeled in a much healthier way. 

Again, anger is not the enemy, but poor management of excessive anger can lead to many problems. It is your responsibility to overcome it. The love and harmony of mindfulness will set you free. 

So, get your pen and start writing on journal prompts for anger. Do let us know what helped you overcome your anger in the comments below. Here’s to a much better life ahead!