Managing Frustration & Anger

Everyone faces feelings such as anger and frustration at some point or another in life. If these feelings become too intense, they can lead to mental and physical distress, putting further pressure on oneself and one’s relationships. This activity can help to identify these emotions, what’s causing them, and what paths you can take to resolve these feelings.

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

Below is a sample version of the activity from the worksheet. Try it out.

An exercise in managing Frustration and Anger

  1. Identify specific things from the event that someone may have said or did that brought on feelings of anger or frustration.
  2. Take a look at this list of emotions and write down any that were underlying your feelings of anger or frustration.
  3. Write down what parts of the description in Step 1 are focused on facts, actions, or behaviors instead of a judgement or opinion.
  4. What can you do to feel better?
  5. What do you need from others to help you feel better?

Walk yourself through these same steps next time you feel angry or frustrated to help process those feelings.

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