71 Anger Journal Prompts: How To Unlock Your Inner Peace

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Are you on the hunt for the best anger journal prompts because you:

  • Get angry super quickly and often?
  • Can’t deal with your anger very well?

First of all, there’s something you need to know:

Anger isn’t a bad thing!


Because the feeling of anger is a signal telling you that something isn’t right.

Your body wants you to listen to what’s going on and to explore your inner feelings.

Maybe someone treats you badly. Or you watch the news and feel scared. Your partner doesn’t have the same opinion as you. The list goes on. 

All of these emotions of feeling disappointed, overwhelmed, ashamed, or guilty can turn into anger. 

Before I understood this, I used to get angry all the time. 

Today I want to show you how you can let go of your anger by using anger management journal prompts.

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Anger Journal Prompts: How To Deal With Your Anger

The below journal prompts for anger help you identify:

  • What triggers your emotions
  • How your body reacts to your anger
  • How you express your anger
  • The root causes of your frustration
  • What impact your anger has on you as well as others
  • Coping strategies to deal with anger 

Journal writing for anger management is an excellent way of getting to know where your feelings are coming from and how you can let go of these emotions. 

anger journal prompts for anger management

Related: 365 Daily Journal Prompts For A Full Year of Self-Discovery

Journal Prompts For Letting Go Of Anger

Anger isn’t something you should avoid or ignore, but rather something you need to work with. 

What is the anger telling you? Do you notice someone being mistreated which makes you angry? Are you being treated poorly yourself? 

Or do you just need some time for yourself and the things you like doing? 

As for myself, I get angry quickly if my family constantly needs me and I don’t have enough time for myself.

Once I get my fix of some much-needed self-care, I feel way better and get less angry quickly.

Let these anger journal examples help you find out what triggers your anger and turn this big emotion into positive action that can improve your life. 

  1. When do I feel angry (a specific time or situation)? 
  2. Does a certain person make me feel angry
  3. What triggers my anger? 
  4. Can I physically feel the anger in my body? 
  5. Do I feel sad or disappointed when I am angry? 
  6. Can I show more compassion towards myself
  7. Would I feel less angry if I had something to eat/drink and some rest? 
  8. Do I have to keep this anger to myself or can I share it with someone? 
  9. Can I talk about why I am angry without feeling ashamed? 
  10.  Is someone crossing a boundary for me to feel angry? 
  11.  Can I control my anger by accepting certain things in life that I can’t change? 
  12.  Can I take a few deep breaths and step back from the situation that fuels my anger? 
  13.  What am I grateful for today? 
  14.  How can I show more compassion to others rather than focusing on my anger all the time?

Start Tracking Your Mood

Track your mood month-by-month with this visualizing daily mood tracker so you can better understand how you feel every day.

Daily mood tracker

Journal Prompts For Frustration 

  • 15.  Is there anything I can forgive someone else for today?
  • 16. Is there anything I can forgive myself for today?
  • 17. Write a letter to the person who makes you angry (but don’t send it to them).
  • 18. What can I do today that makes me feel more relaxed? 
  • 19. Write down all the things that keep making you angry.
  • 20. What helps me more? Releasing the anger or keeping it to myself? 
  • 21. How can I let a person know that I feel mistreated by them? 
  • 22.  Is there a way for me to stand up for myself to not let people walk all over me? 
  • 23. What do I think of myself when I’m angry?
  • 24. What do I think of other people when I see them being angry? 
  • 25. How do I treat other people when I’m angry?
  • 26.  How do other people see me when I’m angry?
  • 27. Write down other emotions you feel when you’re angry.
  • 28. Think about the perfect day when nothing would make you feel angry.
  • 29. How do relationships with loved ones change when I’m angry? 
anger journal prompts

Angry Writing Prompts

  • 30. Write down the things that make you feel calm.
  • 31. Try to do those the next time you’re angry.
  • 32. What advice would I give someone else who feels angry? 
  • 33. Can I try some meditation next time I’m feeling angry? 
  • 34. Is there anything I can do to prevent feeling angry? 
  • 35. What do I learn from my anger? 
  • 36. Write a love letter to yourself
  • 37. How can I be in control of my anger? 
  • 38. How can I be in control of certain situations that fuel my anger? 
  • 39. What is my safe place I can go back to to feel calm? 
  • 40. Which self-care activities can I do to feel at ease? 
  • 41. How did my parents handle anger? What did I learn growing up? 
  • 42. Do I want to continue this behavior or break the cycle? 
  • 43. How can I prioritize my needs
  • 44. How can I take better care of myself
  • 45. What boundaries can I set for myself as well as others? 

Journal Prompts When Feeling Anxious

  • 46. What routines can I put in place to make me feel more comfortable? 
  • 47. What situations make me feel frustrated? 
  • 48. What makes me feel hopeless or even scared? 
  • 49. Write down what makes you feel hopeful. 
  • 50. Focus on the things you can change in your life. 
  • 51. How do I feel after I’ve been angry? Calm, relieved, or straight out exhausted? 
  • 52. How did I handle a recent situation that made me feel angry? 
  • 53. Do I want to walk away from my anger or find a way to deal with it? 
  • 54. What positive affirmations could help me deal with my emotions? 
  • 55. Try listening to some music. 
  • 56. Does it help to have a break from my phone to feel less angry/frustrated? 
  • 57. What makes me feel happy instantly? 
  • 58. What makes me feel uncomfortable? 
  • 59. Take a day just for yourself so you can fully focus on yourself instead of others. 
  • 60. Imagine that your anger is someone who watches out for you or someone else. 
anger journal prompts

More Journal Prompts For Mental Health

  • 61. How can I turn my anger into action with a positive outcome? 
  • 62. Why do I need to withhold my anger? 
  • 63. How can my anger change my life for the better? 
  • 64. What do I remember when feeling angry? 
  • 65. How can I address my anger like a calm adult? 
  • 66.  I can take responsibility for how I am being treated and how I treat others. 
  • 67. I can lead by example. 
  • 68. I can make the world a better place by being nice to people (regardless of how someone else has treated me). 
  • 69. Imagine what would happen if you took your anger out on someone who isn’t the source of your anger. 
  • 70. What do I need when I feel angry? 
  • 71. How can I change my perspective towards anger and feeling anxious, frustrated, and overwhelmed? 

Journal Prompts For Anger Management 

Can you already notice the change in your thought process as you read through these anger journal prompt ideas? 

Instead of beating yourself up about being angry, take the time to think about where your anger comes from and WHY you’re feeling that way. 

  • What’s the pattern? 
  • When do you feel angry? 
  • What situations make you feel angry? 
  • Do certain people make you feel angry? 

And is it anger that you’re feeling? Or something else? 

Once you dig down to where your emotions come from, you might find that your anger stems from feelings like overwhelm, sadness, frustration, or fear. 

But you also get to know others better. If you feel mistreated by someone, you might find out that they don’t do it to you on purpose. 

They could be angry themselves and instead of working through their anger, they take it out on you (because they don’t know what else to do).

When you get to know yourself better, you also have more compassion for others

Ask them what’s going on and offer help.

anger journaling prompts

Shadow Work Prompts For Anger

Now you’ve done the first step of identifying where your anger comes from, it’s time to find ways to turn this emotion into something positive. 

Just like you, I used to feel angry so often. 

But when I started to use anger journal prompts during my morning routine (or sometimes during my evening routine as well), I felt a change. 

I learned how to ACTIVELY work with my anger

I didn’t just want to know why I was angry but how I can accept my anger and take this emotion to make a change in my life. 

While the anger journal prompts brought up some nasty stuff, I realized a few things: 

  • Some people made me feel uncomfortable (angry) 
  • Seeing the news made me feel overwhelmed (angry)
  • Going to busy places made me feel anxious (angry)
  • Scrolling through social media made me feel jealous (angry) 
  • Spending time doing something I didn’t like and spending money on things I didn’t need made me feel frustrated (angry)

Instead, I started doing things like: 

  • Catching up with only a few good friends 
  • Meditating and doing Yoga
  • Going for long walks in the forest
  • Doing physical activity like dancing, running, and swimming
  • Practicing mindfulness and minimalism
  • Reading a good book
  • Journaling and reading affirmations
  • Setting boundaries 
  • Limiting the time I spend on my phone
  • Reducing consumption
  • Avoiding shopping centers as much as possible and going to small shops instead
  • Setting monthly goals
  • Detoxing (I recently replaced my deodorants by making my own)
  • Making sure I drink plenty of water and eat healthy food
  • Listening to a lot of music (Jazz and Classic work wonders for me)
feeling frustrated

Using Writing Prompts For Your Personal Development

It’s certainly not easy to work through all of this.

It’s still a work in progress even on my end, but journaling for repressed anger is so rewarding. 

By writing down some anger journal prompt examples, you not only get to know yourself better and eventually let go of your anger, but most importantly: 

You change your life around by eliminating what makes you feel uncomfortable and doing more of what makes you happy.

I stopped blaming others for how I felt, instead I realized that I’m responsible for my happiness and how my life turns out. 

I need to live with myself every day so I had to learn how to be nice to myself (these self-compassion journaling prompts helped me a lot as well).

The Purpose Of Resentment Journal Prompts

Here’s a quick overview that shows you what working through anger management is all about: 

  • 1. Identifying Triggers
  • What makes me feel angry? 
  • 2. Physical Manifestations
  • How does my body react when I’m angry? 
  • 3. Expressing Anger
  • Do I express my anger by words or actions? 
  • 4. Underlying Emotions
  • What other emotions do I experience when being angry? 
  • 5. Thought Patterns
  • What negative thoughts go through my mind? 
  • 6. Impact on Relationships
  • What effect does my anger have on my relationships with others? 
  • 7. Coping Mechanisms
  • How do I currently cope with anger? 
  • 8. Unresolved Issues
  • Do I need to work through stuff that has happened in the past to release my anger? 
  • 9. Behavioral Patterns
  • Can I change my behavior when being angry? 
  • 10. Personal Responsibility
  • Can I take responsibility for my anger? 
  • 11. Healthy Outlets
  • Do I get less angry if I do things like journaling, meditating, or physical activity? 
  • 11. Forgiveness 
  • Can I let go of anger by forgiving myself or someone else for past mistakes? 

The positive impact of using journal prompts are numerous: 

  • Self-reflection
  • Understanding where your anger comes from 
  • Gaining insight into your emotions
  • Developing a healthier way of coping and expressing anger
  • Improving the relationship with yourself as well as others
  • Taking responsibility for how you feel 
  • Finding ways to turn your life around
feeling overwhelmed

Journaling For Repressed Anger: Before You Go 

Working with your anger and using this emotion to get to know yourself better is a big part of your personal development. 

You improve your current state of mind and your relationship with yourself as well as others. 

As I work through my anger and other areas in my life, I always find out that I need a lot of time to myself. Self-care plays a big part in my life. 

If this is you as well, here are some self-care activities you can try: 

If you want to take your personal improvement to another level, you can work through these journal prompts: 

So, get yourself an anger journal and embrace the change it will make to your life. 

Let me know in the comments what works best for you to get rid of your anger.

About The Author

Saskia is a mom, blogger, and freelance writer. She loves sharing tips on self-care, personal growth, and productivity & organization. Find out more about her or get in touch with her here.

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