The anger diary is a grid of 5 columns and 6 rows.

In the first row are the titles and questions.

  • Date/time
  • Trigger – What happened that made you angry/who were you with?
  • Physical sensations – what happened to your body?
  • Thoughts and feelings – what did you think, what emotions did you feel?
  • Bevaviour/actions – what did you do, what did you say when you felt angry?
  • Result/consequences of your behavious – what was the affect of your anger on the situation, how did this make you feel?

Above the grid it says:

You might find it useful to keep a journal and record events or incidents when you became angry. This could help you identify common patterns or triggers for your anger and gives you a chance to consider how you could manage these differently in the future.

There are lots of different ways you can record or log these events, but here is one example of an anger diary template.

The grid is blank, ready to be completed. You can also use the headings of the anger diary to inpsire you to create your own log of how you experience anger. You could use a computer, write in a notebook, record or film yourself speaking or ask someone to help you keep a log.