IMPORTANT! While this site offers supportive self-help resources, these are not a substitute for professional care. If you're struggling significantly, speak to your GP or a licensed therapist.
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Sunflower in full bloom against a dark background with petals scattered around it - background hero image for The Anger Management Toolkit.

The Anger Management Toolkit


Try these tools:


Identifying Symptoms


Identifying and Reframing Distorted Thoughts (Cognitive Restructuring)


Recording Triggers, Themes & Cues


Identifying and Challenging NAITS


The Feelings Wheel


Feelings Tracker


Judge Your Neighbour


4 Questions


Theory A, Theory B


The Timeout Technique


Box Breathing


4-7-8 Breathing


Mindful Meditation


Guided Visualisation


Progressive Muscle Relaxation


Assertive Communication


Problem-Solving


SMART Goals and Chunking


Visualising Calmness


Anger Diary Logs


The Vicious Flower


The 4 D's of Anger Management


Forgiveness


Psychoeducation (learn more about the nature of anger)

DISCLAIMER: The self-help resources on the ChatCBT website are informational and educational. While they can be used to supplement treatment, they are not a substitute for professional mental health care.

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