Monitoring your anger can help you understand triggers, how your expectations and negative thoughts contribute to this anger, and how to notice when you are becoming angry. By paying greater attention to these factors, you will be better equipped to break the patterns that lead to negative displays of anger. Further, as you work on improving your anger, tracking it will allow you to see the progress you are making, reinforcing the positive strategies you are implementing. The following anger incident log can help you keep a record of these episodes:

Reference:

Nay, W.R. (2014). The anger management workbook. New York, NY: The Guilford Press.