How Good is Your Anger Management? Total Statements 18 TIME : 9min

1. How Good is Your Anger Management? Total Statements 18 TIME : 9min

2. How Good is Your Anger Management? Instructions: For each statement, select the option that best describes you. Please answer questions as you actually are (rather than how you think you should be), and don't worry if some questions seem to score in the 'wrong direction'. 

3. STATEMENT 1 I seem to get angry unexpectedly, without really understanding why. • Not at all • Rarely • Sometimes • Often • Very often

4. STATEMENT 2 When someone makes me angry, I try not to show my emotions, and pretend to tolerate it. • Not at all • Rarely • Sometimes • Often • Very often

5. STATEMENT 3 When I encounter a problem, I identify the "right" solution myself and get it implemented as fast as possible. • Not at all • Rarely • Sometimes • Often • Very often

6. STATEMENT 4 When I'm angry, I hit something (or I want to hit something). • Not at all • Rarely • Sometimes • Often • Very often

7. STATEMENT 5 When something frustrating happens, I know it's not the end of the world. • Not at all • Rarely • Sometimes • Often • Very often

8. STATEMENT 6 When something really frustrates me, I can usually see the humor in the situation, and I laugh at myself and/or the others involved. • Not at all • Rarely • Sometimes • Often • Very often

9. STATEMENT 7 • When people make me angry, I try to understand why they did or said what they did. • Not at all • Rarely • Sometimes • Often • Very often

10. STATEMENT 8 • I feel that I'm able to control my anger. • Not at all • Rarely • Sometimes • Often • Very often

11. STATEMENT 9 • I can forgive people after they've hurt or angered me. • Not at all • Rarely • Sometimes • Often • Very often

12. STATEMENT 10 • When I feel angry, I give myself a “time out” (I walk away to calm down). • Not at all • Rarely • Sometimes • Often • Very often

13. STATEMENT 11 • I have an activity, hobby, or routine I use to release my feelings of anger. • Not at all • Rarely • Sometimes • Often • Very often

14. STATEMENT 12 • When I’m angry, I tend to focus on my feelings and how I’ve been wronged. • Not at all • Rarely • Sometimes • Often • Very often

15. STATEMENT 13 • After I've been angry, I think about what I could or should have done to control my anger better. • Not at all • Rarely • Sometimes • Often • Very often

16. STATEMENT 14 • When I'm angry, I find alternatives and give myself enough time to make a good choice to solve my problems. • Not at all • Rarely • Sometimes • Often • Very often

17. STATEMENT 15 • When I'm angry, I tend to yell, curse, and say things that I later regret. • Not at all • Rarely • Sometimes • Often • Very often

18. STATEMENT 16 • When someone asks me to do something I really don't want to do, I agree – and then I'm angry at myself later. • Not at all • Rarely • Sometimes • Often • Very often

19. STATEMENT 17 • If I know a certain situation will make me angry, I avoid it. • Not at all • Rarely • Sometimes • Often • Very often

20. STATEMENT 18 • If another person damages something of mine due to carelessness, I confront the person and use the situation to talk about responsibility. • Not at all • Rarely • Sometimes • Often • Very often

22. SCORE INTERPRETATION • 18-41 • 42-66 • 67-90

23. 18-41 • You seem to let your anger control you, which probably causes you all sorts of problems. In turn, this may make you more angry. Fortunately, you can learn how to break this cycle.

24. 42-66 • You're able to manage your anger in some situations and not others. You have a few strategies that work for you, however, you'll benefit from a better understanding of what causes your anger, and what actions you can take to better manage your emotions.

25. 67-90 • Well done! You have a very good understanding of what makes you angry, and you know what to do when you start to feel signs of trouble. You've developed a wide range of anger management strategies, and you can be proud of these.