Angry Journal Prompts 

• What exactly made you angry? Be specific.

• Did a boundary feel crossed? If so, which one?

• Is there another emotion underneath the anger (hurt, embarrassment, fear)?

• How does your body react when you’re angry?

• How do you usually express anger?

• Does your reaction match how big the problem is?

• What would a calm version of you say about this situation?

• Is this anger about today, or connected to past experiences?

• What is a healthy way you can release this anger?

• What lesson might this anger be trying to teach you?

Anger activates your amygdala, the brain’s alarm system. It prepares your body to react quickly. When you pause and reflect your prefrontal cortex steps in to help you respond instead of react.