{"formatVersion":"1.1","id":"https://www.mentalhealth.com/library/anger-diary-and-triggers","path":"/library/anger-diary-and-triggers","url":"https://www.mentalhealth.com/library/anger-diary-and-triggers","title":"Tracking Anger and Identifying Triggers","family":"Library detail","description":"Discover how an anger journal tracks moods, identifies triggers, and improves emotional regulation for stress reduction.","language":"en-US","access":{"audience":"public","indexable":true},"provenance":{"sourceUrl":"https://www.mentalhealth.com/library/anger-diary-and-triggers","wordpressId":"4400","contentCompleteness":"complete","dateScope":"original-source"},"authors":[{"@type":"Person","@id":"https://www.mentalhealth.com/people/jenni-jacobsen#person","name":"Jenni Jacobsen, Ph.D.","url":"https://www.mentalhealth.com/people/jenni-jacobsen"}],"reviewer":{"@type":"Person","@id":"https://www.mentalhealth.com/people/morgan-blair#person","name":"Morgan Blair","url":"https://www.mentalhealth.com/people/morgan-blair"},"dates":{"datePublished":"2025-05-17T15:59:52Z","dateModified":"2026-05-13T15:11:00Z","lastReviewed":"2025-02-14"},"content":{"html":"

Tracking Anger and Identifying Triggers

Written by Jenni Jacobsen, Ph.D.Medically reviewed by Morgan Blair, M.A.

Published on · Updated on

If you struggle with anger, it can be helpful to keep an anger journal. An anger journal can help you to track your moods and reactions to identify your triggers.

\"A

Key takeaways

  • An anger journal records triggers, thoughts, feelings, and responses surrounding episodes of anger.
  • Reviewing entries can reveal recurring patterns and show which coping strategies are helpful.
  • Professional support may be needed when anger becomes overwhelming or difficult to manage.

What is an Anger Journal?

\nAn anger journal is simply a place to write about moments of anger that may arise during day-to-day life. The purpose of such a journal is to document anger when it occurs, including the triggers that caused it. This allows you to become more aware of your patterns, so you can identify anger triggers⁠[1].\n

An anger journal is meant to be a personal record where individuals document instances of anger, including what triggered the emotion, their response, and the outcome. This type of journal can increase self-awareness, help you recognize recurring patterns, and allow you to gain insights into how your anger manifests.

\nJournaling serves as a powerful tool for emotional regulation. With consistent use, an anger journal can help you process your feelings and choose more effective ways of dealing with anger triggers. Research on journaling has shown that it can improve well-being and reduce distress, making it helpful for anger management⁠[2].\n

Subject matter expert

\"\"

Buck Black, LCSW

Anger and psychotherapy

View profile

Benefits of Keeping an Anger Journal

\nKeeping an anger journal may take time, but it’s often a worthwhile investment. Writing about anger offers numerous therapeutic benefits, including:\n

    \n
  • Increased self-awareness: You may not be aware of your anger triggers, but this is where a journal can help. When you journal, you’ll notice your recurring patterns⁠[1]. For instance, you may notice that you often react with anger when you feel ignored. This awareness can motivate you to plan for situations where you feel ignored so you’ll be prepared to respond more adaptively.
    • \n
  • Improved emotional regulation: Journaling is a mindfulness skill. This means it requires you to attend to the present moment without passing judgment on it. When you’re struggling with triggers for anger, the mindfulness skills that come with journaling can help you remain calm and centered⁠[3].
    • \n
  • Enhanced problem-solving skills: Keeping a journal can be beneficial for cognitive processing. Writing down your thoughts can help develop a greater understanding of your thought processes. This can contribute to improved problem-solving skills⁠[4].
    • \n
  • Reduction in stress levels: An anger journal provides a safe space for processing your emotions. Rather than taking anger out on others or holding it in, you can process it through writing. This can reduce stress and lead to anger not taking a negative toll on your life⁠ [2].
    • \n

Prompts for Your Anger Journal

\nIf you’re thinking about keeping an anger journal, you may not know where to begin. It can be helpful to use anger journal prompts to guide your writing. The following journal prompts can be beneficial when getting started:\n

    \n
  • What triggered my anger today?: Stop to think about what made you angry. Did a specific event or conversation trigger your anger?
    • \n
  • How did I react to my anger?: Write about your immediate reaction to your anger. Did you yell or walk away from the situation and disengage?
    • \n
  • What emotions were underlying my anger?: Anger, like other emotions, alerts the body that something is wrong. It usually covers up other painful emotions, like rejection. Get to the root of your anger by identifying any other emotions present⁠[5].
    • \n
  • What coping strategies helped me manage my feelings?: Detail how you coped with an anger-provoking situation. Over time, this will help you identify the most beneficial coping strategies.
    • \n
  • How did my anger affect those around me?: If you’re having a hard time managing anger, it can be helpful to think about the effects it has on others. Through journaling, you may learn that your anger consistently hurts those around you, which could motivate you to change your reactions.
    • \n
  • What could I have done differently to handle the situation better? Finally, journaling can be a useful tool for processing alternative reactions to anger. Consider what you could have done to handle an anger-provoking situation more effectively, and write about it.
    • \n

Identifying Anger Triggers

\nAnger triggers are situations, people, or stressors that tend to provoke an anger response. You may not be aware of what specifically triggers your anger in certain situations. Fortunately, journaling can help you identify trends and patterns that lead to angry outbursts or confrontations.

As you’re writing about what provoked your anger, make a note of what happened before you became angry and any specific details about how this felt.\nIf you’re struggling to identify your anger triggers, think about the following common anger triggers:⁠ [6][7]\n

    \n
  • Experiencing a situation that you perceive as threatening, such as someone cutting you off in traffic.
    • \n
  • Feeling as if you’re being treated unfairly.
    • \n
  • Exposure to a stressful situation.
    • \n
  • Misunderstandings or disagreements with a friend, significant other, or loved one.
    • \n
  • Worrying that a breakup will occur in your romantic relationship.
    • \n

\nAt its core, anger is an emotion that typically happens in response to someone or something that provokes you. Consider the triggers above, as they can commonly provoke anger⁠[6].\n

Coping Strategies for Managing Anger

\nJournaling is a beneficial way to process your experience and develop anger-coping strategies. Consider the healthy coping tools below, and write about how they worked (or didn’t) when using them in anger-triggering situations. Over time, you’ll gain clarity regarding what works best for you.\n

    \n
  • Deep breathing exercises: Deep breathing can reduce heart rate and cortisol levels, which decreases the physiological response to anger. Breathing exercises can also help you feel calmer, making them beneficial for anger management⁠ [8].
    • \n
  • Mindfulness techniques: As discussed above, mindfulness interventions train people to attend to the present, without reacting to it. Mindfulness practices like yoga and meditation can help you detach emotionally from anger so you can process the situation without becoming overly reactive⁠[9].
    • \n
  • Physical activity: Physical exercise can help you burn off excess tension. Go for a walk, jogging, cycling, or lifting weights can help you decompress after feeling angry⁠[10].
    • \n
  • Talking to a trusted friend: Social support can be beneficial for anger management⁠[11]. This means that processing your feelings by talking to a trusted friend can be a healthy way to cope with anger.
    • \n

When to Seek Professional Help

\nKeeping an anger journal can be an effective self-help tool as it helps identify triggers and learn to use healthy coping strategies. However, anger can become overwhelming or unmanageable for some people. In this case, it’s probably time to seek professional intervention.\n

If anger is causing frequent conflict in your relationships, or you’re unable to calm yourself when triggered, it’s likely time to seek anger management help. Another indicator that professional intervention may be necessary is when anger outbursts lead to physical aggression⁠[6][12][13].

A mental health professional, such as a psychologist, counselor, or clinical social worker, can help you get to the root of your anger. They can help you work through trauma or other mental health factors that contribute to your anger⁠ [14]. They can also provide professional guidance and support and help you develop and implement healthy coping strategies.

References

  1. Zohuri, B., & Dalili, S. (2023). Understanding anger and effective anger management techniques (A short review). Management Studies, 11(4), 236-244. ResearchGate. Accessed October 10 2026.
  2. Smyth, J. M., Johnson, J. A., Auer, B. J., Lehman, E., Talamo, G., & Sciamanna, C. N. (2018). Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: A preliminary randomized controlled trial. JMIR Mental Health, 5(4), e11290. PubMed. Accessed October 10 2026.
  3. Wasmanski, S. L. (2023). The impact of mindfulness journaling on mindful awareness, motivation, and aspirations of doctoral students. Journal of Applied Professional Studies, 4(9). ResearchGate.
  4. Alt, D., & Raichel, N. (2020). Reflective journaling and metacognitive awareness: Insights from a longitudinal study in higher education. Reflective Practice, 21(2), 145–158. ResearchGate. Accessed October 10 2026.
  5. Zubi, Y. (2020). What is anger? Mental Health Matters, 7(1). hdl.handle.net.
  6. Alia-Klein, N., Gan, G., Gilam, G., Bezek, J., Bruno, A., Denson, T. F., Hendler, T., Lowe, L., Mariotti, V., Muscatello, M. R., Palumbo, S., Pellegrini, S., Pietrini, P., Rizzo, A., & Verona, E. (2020). The feeling of anger: From brain networks to linguistic expressions. Neuroscience & Biobehavioral Reviews, 108, 480–497. PubMed. Accessed October 10 2026.
  7. Kocur, J. L., & Deffenbacher, J. L. (2014). Anger and anger’s expression generally and in romantic relationships. Contemporary Family Therapy, 36(2), 120–134. American Psychological Association.
  8. Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo, L., Fichera, F., & Coco, M. (2017). The role of deep breathing on stress. Neurological Sciences, 38, 451–458. PubMed.
  9. Eisenlohr-Moul, T. A., Peters, J. R., Pond, R. S. Jr., & DeWall, C. N. (2016). Both trait and state mindfulness predict lower aggressiveness via anger rumination: A multilevel mediation analysis. Mindfulness, 7, 713–726. PubMed Central.
  10. American Psychological Association. (2011). Strategies for controlling your anger: Keeping anger in check. American Psychological Association. Accessed October 10 2026.
  11. Reck, K. L., Tiret, H., Meuser, C., Perry, G., & Quintino-Aranda, V. (2019). RELAX alternatives to anger: Examining the experiences of Latino adults in an anger management program. Journal of Human Sciences and Extension, 7(3). scholarsjunction.msstate.edu. Accessed October 10 2026.
  12. Fernandez, E., & Johnson, S.L. (2016). Anger in psychological disorders: Prevalence, presentation, etiology, and prognostic implications. Clinical Psychology Review, 46, 124-135. PubMed.
  13. Lievaart, M., Franken, I.H.A., & Hovens, J.E. (2016). Anger assessment in clinical and nonclinical populations: Further validation of the State-Trait Anger Expression Inventory-2. Journal of Clinical Psychology, 72(3), 263-278. PubMed. Accessed October 10 2026.
  14. Taft, C. T., Creech, S. K., & Murphy, C. M. (2017). Anger and aggression in PTSD. Current Opinion in Psychology, 14, 67–71. PubMed.

Medical Content

The Clinical Affairs Team at MentalHealth.com is a dedicated group of medical professionals with diverse and extensive clinical experience. They actively contribute to the development of content, products, and services, and meticulously review all medical material before publication to ensure accuracy and alignment with current research and conversations in mental health. For more information, please visit the Editorial Policy.

About MentalHealth.com

MentalHealth.com helps people understand themselves, build healthier relationships, and access the right care. We bring together mental health education, diagnostics, and care management to support well-being throughout every phase of life.

\"\"

Author

Jenni Jacobsen, Ph.D.

Ph.D., LSW, MSW

Jenni Jacobsen, Ph.D. is a licensed social worker, behavioral health consultant and medical reviewer. She holds a Ph.D. in clinical psychology.

Published
Updated
\"\"

Medical Reviewer

Morgan Blair, M.A.

MA, LPCC

Morgan Blair is a licensed therapist, writer and medical reviewer, holding a master’s degree in clinical mental health counseling from Northwestern University.

Reviewed
\"\"

Related community

Emotional Health

Explore feelings, self-awareness, and the emotional experiences that shape everyday life.

","text":"Home Library Emotional Health Tracking Anger and Identifying Triggers Tracking Anger and Identifying Triggers Written by Jenni Jacobsen, Ph.D.Medically reviewed by Morgan Blair, M.A. Published on May 17, 2025 · Updated on May 13, 2026 If you struggle with anger, it can be helpful to keep an anger journal. An anger journal can help you to track your moods and reactions to identify your triggers. Key takeaways An anger journal records triggers, thoughts, feelings, and responses surrounding episodes of anger. Reviewing entries can reveal recurring patterns and show which coping strategies are helpful. Professional support may be needed when anger becomes overwhelming or difficult to manage. What is an Anger Journal? An anger journal is simply a place to write about moments of anger that may arise during day-to-day life. The purpose of such a journal is to document anger when it occurs, including the triggers that caused it. This allows you to become more aware of your patterns, so you can identify anger triggers⁠[1]. An anger journal is meant to be a personal record where individuals document instances of anger, including what triggered the emotion, their response, and the outcome. This type of journal can increase self-awareness, help you recognize recurring patterns, and allow you to gain insights into how your anger manifests. Journaling serves as a powerful tool for emotional regulation. With consistent use, an anger journal can help you process your feelings and choose more effective ways of dealing with anger triggers. Research on journaling has shown that it can improve well-being and reduce distress, making it helpful for anger management⁠[2]. Subject matter expert Buck Black, LCSW Anger and psychotherapy View profile Benefits of Keeping an Anger Journal Keeping an anger journal may take time, but it’s often a worthwhile investment. Writing about anger offers numerous therapeutic benefits, including: Increased self-awareness: You may not be aware of your anger triggers, but this is where a journal can help. When you journal, you’ll notice your recurring patterns⁠[1]. For instance, you may notice that you often react with anger when you feel ignored. This awareness can motivate you to plan for situations where you feel ignored so you’ll be prepared to respond more adaptively. Improved emotional regulation: Journaling is a mindfulness skill. This means it requires you to attend to the present moment without passing judgment on it. When you’re struggling with triggers for anger, the mindfulness skills that come with journaling can help you remain calm and centered⁠[3]. Enhanced problem-solving skills: Keeping a journal can be beneficial for cognitive processing. Writing down your thoughts can help develop a greater understanding of your thought processes. This can contribute to improved problem-solving skills⁠[4]. Reduction in stress levels: An anger journal provides a safe space for processing your emotions. Rather than taking anger out on others or holding it in, you can process it through writing. This can reduce stress and lead to anger not taking a negative toll on your life⁠ [2]. Prompts for Your Anger Journal If you’re thinking about keeping an anger journal, you may not know where to begin. It can be helpful to use anger journal prompts to guide your writing. The following journal prompts can be beneficial when getting started: What triggered my anger today?: Stop to think about what made you angry. Did a specific event or conversation trigger your anger? How did I react to my anger?: Write about your immediate reaction to your anger. Did you yell or walk away from the situation and disengage? What emotions were underlying my anger?: Anger, like other emotions, alerts the body that something is wrong. It usually covers up other painful emotions, like rejection. Get to the root of your anger by identifying any other emotions present⁠[5]. What coping strategies helped me manage my feelings?: Detail how you coped with an anger-provoking situation. Over time, this will help you identify the most beneficial coping strategies. How did my anger affect those around me?: If you’re having a hard time managing anger, it can be helpful to think about the effects it has on others. Through journaling, you may learn that your anger consistently hurts those around you, which could motivate you to change your reactions. What could I have done differently to handle the situation better? Finally, journaling can be a useful tool for processing alternative reactions to anger. Consider what you could have done to handle an anger-provoking situation more effectively, and write about it. Identifying Anger Triggers Anger triggers are situations, people, or stressors that tend to provoke an anger response. You may not be aware of what specifically triggers your anger in certain situations. Fortunately, journaling can help you identify trends and patterns that lead to angry outbursts or confrontations. As you’re writing about what provoked your anger, make a note of what happened before you became angry and any specific details about how this felt. If you’re struggling to identify your anger triggers, think about the following common anger triggers:⁠ [6][7] Experiencing a situation that you perceive as threatening, such as someone cutting you off in traffic. Feeling as if you’re being treated unfairly. Exposure to a stressful situation. Misunderstandings or disagreements with a friend, significant other, or loved one. Worrying that a breakup will occur in your romantic relationship. At its core, anger is an emotion that typically happens in response to someone or something that provokes you. Consider the triggers above, as they can commonly provoke anger⁠[6]. Coping Strategies for Managing Anger Journaling is a beneficial way to process your experience and develop anger-coping strategies. Consider the healthy coping tools below, and write about how they worked (or didn’t) when using them in anger-triggering situations. Over time, you’ll gain clarity regarding what works best for you. Deep breathing exercises: Deep breathing can reduce heart rate and cortisol levels, which decreases the physiological response to anger. Breathing exercises can also help you feel calmer, making them beneficial for anger management⁠ [8]. Mindfulness techniques: As discussed above, mindfulness interventions train people to attend to the present, without reacting to it. Mindfulness practices like yoga and meditation can help you detach emotionally from anger so you can process the situation without becoming overly reactive⁠[9]. Physical activity: Physical exercise can help you burn off excess tension. Go for a walk, jogging, cycling, or lifting weights can help you decompress after feeling angry⁠[10]. Talking to a trusted friend: Social support can be beneficial for anger management⁠[11]. This means that processing your feelings by talking to a trusted friend can be a healthy way to cope with anger. When to Seek Professional Help Keeping an anger journal can be an effective self-help tool as it helps identify triggers and learn to use healthy coping strategies. However, anger can become overwhelming or unmanageable for some people. In this case, it’s probably time to seek professional intervention. If anger is causing frequent conflict in your relationships, or you’re unable to calm yourself when triggered, it’s likely time to seek anger management help. Another indicator that professional intervention may be necessary is when anger outbursts lead to physical aggression⁠[6][12][13]. A mental health professional, such as a psychologist, counselor, or clinical social worker, can help you get to the root of your anger. They can help you work through trauma or other mental health factors that contribute to your anger⁠ [14]. They can also provide professional guidance and support and help you develop and implement healthy coping strategies. Find support that fits you Explore people and care options near you. Find care References Zohuri, B., & Dalili, S. (2023). Understanding anger and effective anger management techniques (A short review). Management Studies, 11(4), 236-244. ResearchGate. Accessed October 10 2026. Smyth, J. M., Johnson, J. A., Auer, B. J., Lehman, E., Talamo, G., & Sciamanna, C. N. (2018). Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: A preliminary randomized controlled trial. JMIR Mental Health, 5(4), e11290. PubMed. Accessed October 10 2026. Wasmanski, S. L. (2023). The impact of mindfulness journaling on mindful awareness, motivation, and aspirations of doctoral students. Journal of Applied Professional Studies, 4(9). ResearchGate. Alt, D., & Raichel, N. (2020). Reflective journaling and metacognitive awareness: Insights from a longitudinal study in higher education. Reflective Practice, 21(2), 145–158. ResearchGate. Accessed October 10 2026. Zubi, Y. (2020). What is anger? Mental Health Matters, 7(1). hdl.handle.net. Alia-Klein, N., Gan, G., Gilam, G., Bezek, J., Bruno, A., Denson, T. F., Hendler, T., Lowe, L., Mariotti, V., Muscatello, M. R., Palumbo, S., Pellegrini, S., Pietrini, P., Rizzo, A., & Verona, E. (2020). The feeling of anger: From brain networks to linguistic expressions. Neuroscience & Biobehavioral Reviews, 108, 480–497. PubMed. Accessed October 10 2026. Kocur, J. L., & Deffenbacher, J. L. (2014). Anger and anger’s expression generally and in romantic relationships. Contemporary Family Therapy, 36(2), 120–134. American Psychological Association. Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo, L., Fichera, F., & Coco, M. (2017). The role of deep breathing on stress. Neurological Sciences, 38, 451–458. PubMed. Eisenlohr-Moul, T. A., Peters, J. R., Pond, R. S. Jr., & DeWall, C. N. (2016). Both trait and state mindfulness predict lower aggressiveness via anger rumination: A multilevel mediation analysis. Mindfulness, 7, 713–726. PubMed Central. American Psychological Association. (2011). Strategies for controlling your anger: Keeping anger in check. American Psychological Association. Accessed October 10 2026. Reck, K. L., Tiret, H., Meuser, C., Perry, G., & Quintino-Aranda, V. (2019). RELAX alternatives to anger: Examining the experiences of Latino adults in an anger management program. Journal of Human Sciences and Extension, 7(3). scholarsjunction.msstate.edu. Accessed October 10 2026. Fernandez, E., & Johnson, S.L. (2016). Anger in psychological disorders: Prevalence, presentation, etiology, and prognostic implications. Clinical Psychology Review, 46, 124-135. PubMed. Lievaart, M., Franken, I.H.A., & Hovens, J.E. (2016). Anger assessment in clinical and nonclinical populations: Further validation of the State-Trait Anger Expression Inventory-2. Journal of Clinical Psychology, 72(3), 263-278. PubMed. Accessed October 10 2026. Taft, C. T., Creech, S. K., & Murphy, C. M. (2017). Anger and aggression in PTSD. Current Opinion in Psychology, 14, 67–71. PubMed. Medical Content The Clinical Affairs Team at MentalHealth.com is a dedicated group of medical professionals with diverse and extensive clinical experience. They actively contribute to the development of content, products, and services, and meticulously review all medical material before publication to ensure accuracy and alignment with current research and conversations in mental health. For more information, please visit the Editorial Policy. About MentalHealth.com MentalHealth.com helps people understand themselves, build healthier relationships, and access the right care. We bring together mental health education, diagnostics, and care management to support well-being throughout every phase of life. Author Jenni Jacobsen, Ph.D. Ph.D., LSW, MSW Jenni Jacobsen, Ph.D. is a licensed social worker, behavioral health consultant and medical reviewer. She holds a Ph.D. in clinical psychology. Published May 17, 2025 Updated May 13, 2026 Medical Reviewer Morgan Blair, M.A. MA, LPCC Morgan Blair is a licensed therapist, writer and medical reviewer, holding a master’s degree in clinical mental health counseling from Northwestern University. Reviewed February 14, 2025 Related community Emotional Health Explore feelings, self-awareness, and the emotional experiences that shape everyday life. Table of contentsChoose a section What is an Anger Journal? Benefits of Keeping an Anger Journal Prompts for Your Anger Journal Identifying Anger Triggers Coping Strategies for Managing Anger When to Seek Professional Help View more","wordCount":1895},"schema":{"@context":"https://schema.org","@graph":[{"@type":"Organization","@id":"https://www.mentalhealth.com/#organization","name":"MentalHealth.com","url":"https://www.mentalhealth.com/","publishingPrinciples":"https://www.mentalhealth.com/publishing/editorial-policy"},{"@type":"WebSite","@id":"https://www.mentalhealth.com/#website","url":"https://www.mentalhealth.com/","name":"MentalHealth.com","inLanguage":"en-US","publisher":{"@id":"https://www.mentalhealth.com/#organization"}},{"@type":"BreadcrumbList","@id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https://www.mentalhealth.com/"},{"@type":"ListItem","position":2,"name":"Library","item":"https://www.mentalhealth.com/library"},{"@type":"ListItem","position":3,"name":"Emotional Health","item":"https://www.mentalhealth.com/library/emotional-health"},{"@type":"ListItem","position":4,"name":"Tracking Anger and Identifying Triggers","item":"https://www.mentalhealth.com/library/anger-diary-and-triggers"}]},{"@type":"ImageObject","@id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#primaryimage","url":"https://www.mentalhealth.com/assets/optimized/b65b643476c8d6bf0d641e7c.webp","contentUrl":"https://www.mentalhealth.com/assets/optimized/b65b643476c8d6bf0d641e7c.webp","width":1200,"height":800,"encodingFormat":"image/webp","caption":"A woman practices seated meditation on a sofa."},{"@type":"Person","@id":"https://www.mentalhealth.com/people/jenni-jacobsen#person","name":"Jenni Jacobsen, Ph.D.","url":"https://www.mentalhealth.com/people/jenni-jacobsen","jobTitle":"Ph.D., LSW, MSW","image":"https://www.mentalhealth.com/assets/optimized/4f4e4293be2246dfe2e00d7c.jpg","memberOf":[{"@id":"https://www.mentalhealth.com/clinical-affairs#department"},{"@id":"https://www.mentalhealth.com/publishing#department"}]},{"@type":"Person","@id":"https://www.mentalhealth.com/people/morgan-blair#person","name":"Morgan Blair","url":"https://www.mentalhealth.com/people/morgan-blair","jobTitle":"MA, LPCC","image":"https://www.mentalhealth.com/assets/optimized/9f1be5c5cc2b412cfab5f6cc.jpg","sameAs":["https://www.linkedin.com/in/morgan-blair-5627aa88/"],"memberOf":[{"@id":"https://www.mentalhealth.com/clinical-affairs#department"}]},{"@type":"Article","@id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#article","url":"https://www.mentalhealth.com/library/anger-diary-and-triggers","headline":"Tracking Anger and Identifying Triggers","description":"Discover how an anger journal tracks moods, identifies triggers, and improves emotional regulation for stress reduction.","wordCount":1200,"mainEntityOfPage":{"@id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#webpage"},"publisher":{"@id":"https://www.mentalhealth.com/#organization"},"articleSection":"Emotional Health","citation":[{"@type":"CreativeWork","name":"Zohuri, B., & Dalili, S. (2023). Understanding anger and effective anger management techniques (A short review). Management Studies, 11(4), 236-244. ResearchGate. Accessed October 10 2026.","url":"https://www.researchgate.net/publication/373946371_Understanding_Anger_and_Effective_Anger_Management_Techniques_A_Short_Review?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Smyth, J. M., Johnson, J. A., Auer, B. J., Lehman, E., Talamo, G., & Sciamanna, C. N. (2018). Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: A preliminary randomized controlled trial. JMIR Mental Health, 5(4), e11290. PubMed. Accessed October 10 2026.","url":"https://pubmed.ncbi.nlm.nih.gov/30530460/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Wasmanski, S. L. (2023). The impact of mindfulness journaling on mindful awareness, motivation, and aspirations of doctoral students. Journal of Applied Professional Studies, 4(9). ResearchGate.","url":"https://www.researchgate.net/publication/275685887_The_Impact_of_Mindful_Awareness_Practices_on_College_Student_Health_Well-Being_and_Capacity_for_Learning_A_Pilot_Study?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Alt, D., & Raichel, N. (2020). Reflective journaling and metacognitive awareness: Insights from a longitudinal study in higher education. Reflective Practice, 21(2), 145–158. ResearchGate. Accessed October 10 2026.","url":"https://www.researchgate.net/publication/338731732_Reflective_journaling_and_metacognitive_awareness_insights_from_a_longitudinal_study_in_higher_education?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Zubi, Y. (2020). What is anger? Mental Health Matters, 7(1). hdl.handle.net.","url":"https://www.journals.co.za/doi/abs/10.10520/EJC-203bf969ce?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Alia-Klein, N., Gan, G., Gilam, G., Bezek, J., Bruno, A., Denson, T. F., Hendler, T., Lowe, L., Mariotti, V., Muscatello, M. R., Palumbo, S., Pellegrini, S., Pietrini, P., Rizzo, A., & Verona, E. (2020). The feeling of anger: From brain networks to linguistic expressions. Neuroscience & Biobehavioral Reviews, 108, 480–497. PubMed. Accessed October 10 2026.","url":"https://pubmed.ncbi.nlm.nih.gov/31809773/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Kocur, J. L., & Deffenbacher, J. L. (2014). Anger and anger’s expression generally and in romantic relationships. Contemporary Family Therapy, 36(2), 120–134. American Psychological Association.","url":"https://psycnet.apa.org/record/2013-19880-001?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo, L., Fichera, F., & Coco, M. (2017). The role of deep breathing on stress. Neurological Sciences, 38, 451–458. PubMed.","url":"https://pubmed.ncbi.nlm.nih.gov/27995346/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Eisenlohr-Moul, T. A., Peters, J. R., Pond, R. S. Jr., & DeWall, C. N. (2016). Both trait and state mindfulness predict lower aggressiveness via anger rumination: A multilevel mediation analysis. Mindfulness, 7, 713–726. PubMed Central.","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4943669/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"American Psychological Association. (2011). Strategies for controlling your anger: Keeping anger in check. American Psychological Association. Accessed October 10 2026.","url":"https://www.apa.org/topics/anger/strategies-controlling?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Reck, K. L., Tiret, H., Meuser, C., Perry, G., & Quintino-Aranda, V. (2019). RELAX alternatives to anger: Examining the experiences of Latino adults in an anger management program. Journal of Human Sciences and Extension, 7(3). scholarsjunction.msstate.edu. Accessed October 10 2026.","url":"https://scholarsjunction.msstate.edu/jhse/vol7/iss3/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Fernandez, E., & Johnson, S.L. (2016). Anger in psychological disorders: Prevalence, presentation, etiology, and prognostic implications. Clinical Psychology Review, 46, 124-135. PubMed.","url":"https://pubmed.ncbi.nlm.nih.gov/27188635/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Lievaart, M., Franken, I.H.A., & Hovens, J.E. (2016). Anger assessment in clinical and nonclinical populations: Further validation of the State-Trait Anger Expression Inventory-2. Journal of Clinical Psychology, 72(3), 263-278. PubMed. Accessed October 10 2026.","url":"https://pubmed.ncbi.nlm.nih.gov/26766132/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Taft, C. T., Creech, S. K., & Murphy, C. M. (2017). Anger and aggression in PTSD. Current Opinion in Psychology, 14, 67–71. PubMed.","url":"https://pubmed.ncbi.nlm.nih.gov/28813322/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"}],"inLanguage":"en-US","author":[{"@id":"https://www.mentalhealth.com/people/jenni-jacobsen#person"}],"image":{"@id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#primaryimage"},"about":{"@type":"Thing","@id":"https://www.mentalhealth.com/library/emotional-health#topic","name":"Emotional Health"},"datePublished":"2025-05-17T15:59:52Z","dateModified":"2026-05-13T15:11:00Z"},{"@type":"MedicalWebPage","@id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#webpage","url":"https://www.mentalhealth.com/library/anger-diary-and-triggers","name":"Tracking Anger and Identifying Triggers","description":"Discover how an anger journal tracks moods, identifies triggers, and improves emotional regulation for stress reduction.","inLanguage":"en-US","isPartOf":{"@id":"https://www.mentalhealth.com/library/emotional-health#webpage"},"breadcrumb":{"@id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#breadcrumb"},"mainEntity":{"@id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#article"},"relatedLink":["https://www.mentalhealth.com/library/anger","https://www.mentalhealth.com/library/understanding-anger","https://www.mentalhealth.com/library/physiology-of-anger","https://www.mentalhealth.com/library/anger-in-context","https://www.mentalhealth.com/library/introduction-to-anger-management","https://www.mentalhealth.com/people/buck-black"],"publisher":{"@id":"https://www.mentalhealth.com/#organization"},"medicalAudience":{"@type":"MedicalAudience","audienceType":"General public"},"primaryImageOfPage":{"@id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#primaryimage"},"image":{"@id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#primaryimage"},"reviewedBy":{"@id":"https://www.mentalhealth.com/people/morgan-blair#person"},"about":{"@type":"Thing","@id":"https://www.mentalhealth.com/library/emotional-health#topic","name":"Emotional Health"},"citation":[{"@type":"CreativeWork","name":"Zohuri, B., & Dalili, S. (2023). Understanding anger and effective anger management techniques (A short review). Management Studies, 11(4), 236-244. ResearchGate. Accessed October 10 2026.","url":"https://www.researchgate.net/publication/373946371_Understanding_Anger_and_Effective_Anger_Management_Techniques_A_Short_Review?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Smyth, J. M., Johnson, J. A., Auer, B. J., Lehman, E., Talamo, G., & Sciamanna, C. N. (2018). Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: A preliminary randomized controlled trial. JMIR Mental Health, 5(4), e11290. PubMed. Accessed October 10 2026.","url":"https://pubmed.ncbi.nlm.nih.gov/30530460/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Wasmanski, S. L. (2023). The impact of mindfulness journaling on mindful awareness, motivation, and aspirations of doctoral students. Journal of Applied Professional Studies, 4(9). ResearchGate.","url":"https://www.researchgate.net/publication/275685887_The_Impact_of_Mindful_Awareness_Practices_on_College_Student_Health_Well-Being_and_Capacity_for_Learning_A_Pilot_Study?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Alt, D., & Raichel, N. (2020). Reflective journaling and metacognitive awareness: Insights from a longitudinal study in higher education. Reflective Practice, 21(2), 145–158. ResearchGate. Accessed October 10 2026.","url":"https://www.researchgate.net/publication/338731732_Reflective_journaling_and_metacognitive_awareness_insights_from_a_longitudinal_study_in_higher_education?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Zubi, Y. (2020). What is anger? Mental Health Matters, 7(1). hdl.handle.net.","url":"https://www.journals.co.za/doi/abs/10.10520/EJC-203bf969ce?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Alia-Klein, N., Gan, G., Gilam, G., Bezek, J., Bruno, A., Denson, T. F., Hendler, T., Lowe, L., Mariotti, V., Muscatello, M. R., Palumbo, S., Pellegrini, S., Pietrini, P., Rizzo, A., & Verona, E. (2020). The feeling of anger: From brain networks to linguistic expressions. Neuroscience & Biobehavioral Reviews, 108, 480–497. PubMed. Accessed October 10 2026.","url":"https://pubmed.ncbi.nlm.nih.gov/31809773/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Kocur, J. L., & Deffenbacher, J. L. (2014). Anger and anger’s expression generally and in romantic relationships. Contemporary Family Therapy, 36(2), 120–134. American Psychological Association.","url":"https://psycnet.apa.org/record/2013-19880-001?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo, L., Fichera, F., & Coco, M. (2017). The role of deep breathing on stress. Neurological Sciences, 38, 451–458. PubMed.","url":"https://pubmed.ncbi.nlm.nih.gov/27995346/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Eisenlohr-Moul, T. A., Peters, J. R., Pond, R. S. Jr., & DeWall, C. N. (2016). Both trait and state mindfulness predict lower aggressiveness via anger rumination: A multilevel mediation analysis. Mindfulness, 7, 713–726. PubMed Central.","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4943669/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"American Psychological Association. (2011). Strategies for controlling your anger: Keeping anger in check. American Psychological Association. Accessed October 10 2026.","url":"https://www.apa.org/topics/anger/strategies-controlling?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Reck, K. L., Tiret, H., Meuser, C., Perry, G., & Quintino-Aranda, V. (2019). RELAX alternatives to anger: Examining the experiences of Latino adults in an anger management program. Journal of Human Sciences and Extension, 7(3). scholarsjunction.msstate.edu. Accessed October 10 2026.","url":"https://scholarsjunction.msstate.edu/jhse/vol7/iss3/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Fernandez, E., & Johnson, S.L. (2016). Anger in psychological disorders: Prevalence, presentation, etiology, and prognostic implications. Clinical Psychology Review, 46, 124-135. PubMed.","url":"https://pubmed.ncbi.nlm.nih.gov/27188635/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Lievaart, M., Franken, I.H.A., & Hovens, J.E. (2016). Anger assessment in clinical and nonclinical populations: Further validation of the State-Trait Anger Expression Inventory-2. Journal of Clinical Psychology, 72(3), 263-278. PubMed. Accessed October 10 2026.","url":"https://pubmed.ncbi.nlm.nih.gov/26766132/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"@type":"CreativeWork","name":"Taft, C. T., Creech, S. K., & Murphy, C. M. (2017). Anger and aggression in PTSD. Current Opinion in Psychology, 14, 67–71. PubMed.","url":"https://pubmed.ncbi.nlm.nih.gov/28813322/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"}],"datePublished":"2025-05-17T15:59:52Z","dateModified":"2026-05-13T15:11:00Z","lastReviewed":"2025-02-14"}]},"representations":{"html":"https://www.mentalhealth.com/library/anger-diary-and-triggers","json":"https://www.mentalhealth.com/data/library/anger-diary-and-triggers.json","jsonLd":"https://www.mentalhealth.com/data/library/anger-diary-and-triggers.ld.json"},"$schema":"https://www.mentalhealth.com/data/page.schema.json","images":[{"url":"https://www.mentalhealth.com/assets/optimized/b65b643476c8d6bf0d641e7c.webp","alt":"A woman practices seated meditation on a sofa.","width":1200,"height":800},{"url":"https://www.mentalhealth.com/assets/optimized/94e04242697528fe04b83271.jpg","alt":"","width":64,"height":64},{"url":"https://www.mentalhealth.com/assets/optimized/4f4e4293be2246dfe2e00d7c.jpg","alt":"","width":64,"height":64},{"url":"https://www.mentalhealth.com/assets/optimized/9f1be5c5cc2b412cfab5f6cc.jpg","alt":"","width":64,"height":64},{"url":"https://www.mentalhealth.com/assets/optimized/2fb1cba1bd2172792e933c1c.webp","alt":"","width":1200,"height":600}],"sections":[{"id":"key-takeaways","title":"Key takeaways","level":2,"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#key-takeaways"},{"id":"what-is-an-anger-journal","title":"What is an Anger Journal?","level":2,"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#what-is-an-anger-journal"},{"id":"benefits-of-keeping-an-anger-journal","title":"Benefits of Keeping an Anger Journal","level":2,"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#benefits-of-keeping-an-anger-journal"},{"id":"prompts-for-your-anger-journal","title":"Prompts for Your Anger Journal","level":2,"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#prompts-for-your-anger-journal"},{"id":"identifying-anger-triggers","title":"Identifying Anger Triggers","level":2,"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#identifying-anger-triggers"},{"id":"coping-strategies-for-managing-anger","title":"Coping Strategies for Managing Anger","level":2,"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#coping-strategies-for-managing-anger"},{"id":"when-to-seek-professional-help","title":"When to Seek Professional Help","level":2,"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#when-to-seek-professional-help"}],"references":[{"number":1,"id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-1","text":"Zohuri, B., & Dalili, S. (2023). Understanding anger and effective anger management techniques (A short review). Management Studies, 11(4), 236-244. ResearchGate. Accessed October 10 2026.","links":[{"url":"https://www.researchgate.net/publication/373946371_Understanding_Anger_and_Effective_Anger_Management_Techniques_A_Short_Review?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"ResearchGate"}],"url":"https://www.researchgate.net/publication/373946371_Understanding_Anger_and_Effective_Anger_Management_Techniques_A_Short_Review?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"number":2,"id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-2","text":"Smyth, J. M., Johnson, J. A., Auer, B. J., Lehman, E., Talamo, G., & Sciamanna, C. N. (2018). Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: A preliminary randomized controlled trial. JMIR Mental Health, 5(4), e11290. PubMed. Accessed October 10 2026.","links":[{"url":"https://pubmed.ncbi.nlm.nih.gov/30530460/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"PubMed"}],"url":"https://pubmed.ncbi.nlm.nih.gov/30530460/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"number":3,"id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-3","text":"Wasmanski, S. L. (2023). The impact of mindfulness journaling on mindful awareness, motivation, and aspirations of doctoral students. Journal of Applied Professional Studies, 4(9). ResearchGate.","links":[{"url":"https://www.researchgate.net/publication/275685887_The_Impact_of_Mindful_Awareness_Practices_on_College_Student_Health_Well-Being_and_Capacity_for_Learning_A_Pilot_Study?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"ResearchGate"}],"url":"https://www.researchgate.net/publication/275685887_The_Impact_of_Mindful_Awareness_Practices_on_College_Student_Health_Well-Being_and_Capacity_for_Learning_A_Pilot_Study?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"number":4,"id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-4","text":"Alt, D., & Raichel, N. (2020). Reflective journaling and metacognitive awareness: Insights from a longitudinal study in higher education. Reflective Practice, 21(2), 145–158. ResearchGate. Accessed October 10 2026.","links":[{"url":"https://www.researchgate.net/publication/338731732_Reflective_journaling_and_metacognitive_awareness_insights_from_a_longitudinal_study_in_higher_education?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"ResearchGate"}],"url":"https://www.researchgate.net/publication/338731732_Reflective_journaling_and_metacognitive_awareness_insights_from_a_longitudinal_study_in_higher_education?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"number":5,"id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-5","text":"Zubi, Y. (2020). What is anger? Mental Health Matters, 7(1). hdl.handle.net.","links":[{"url":"https://www.journals.co.za/doi/abs/10.10520/EJC-203bf969ce?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"hdl.handle.net"}],"url":"https://www.journals.co.za/doi/abs/10.10520/EJC-203bf969ce?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"number":6,"id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-6","text":"Alia-Klein, N., Gan, G., Gilam, G., Bezek, J., Bruno, A., Denson, T. F., Hendler, T., Lowe, L., Mariotti, V., Muscatello, M. R., Palumbo, S., Pellegrini, S., Pietrini, P., Rizzo, A., & Verona, E. (2020). The feeling of anger: From brain networks to linguistic expressions. Neuroscience & Biobehavioral Reviews, 108, 480–497. PubMed. Accessed October 10 2026.","links":[{"url":"https://pubmed.ncbi.nlm.nih.gov/31809773/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"PubMed"}],"url":"https://pubmed.ncbi.nlm.nih.gov/31809773/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"number":7,"id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-7","text":"Kocur, J. L., & Deffenbacher, J. L. (2014). Anger and anger’s expression generally and in romantic relationships. Contemporary Family Therapy, 36(2), 120–134. American Psychological Association.","links":[{"url":"https://psycnet.apa.org/record/2013-19880-001?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"American Psychological Association"}],"url":"https://psycnet.apa.org/record/2013-19880-001?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"number":8,"id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-8","text":"Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo, L., Fichera, F., & Coco, M. (2017). The role of deep breathing on stress. Neurological Sciences, 38, 451–458. PubMed.","links":[{"url":"https://pubmed.ncbi.nlm.nih.gov/27995346/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"PubMed"}],"url":"https://pubmed.ncbi.nlm.nih.gov/27995346/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"number":9,"id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-9","text":"Eisenlohr-Moul, T. A., Peters, J. R., Pond, R. S. Jr., & DeWall, C. N. (2016). Both trait and state mindfulness predict lower aggressiveness via anger rumination: A multilevel mediation analysis. Mindfulness, 7, 713–726. PubMed Central.","links":[{"url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4943669/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"PubMed Central"}],"url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4943669/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"number":10,"id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-10","text":"American Psychological Association. (2011). Strategies for controlling your anger: Keeping anger in check. American Psychological Association. Accessed October 10 2026.","links":[{"url":"https://www.apa.org/topics/anger/strategies-controlling?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"American Psychological Association"}],"url":"https://www.apa.org/topics/anger/strategies-controlling?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"number":11,"id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-11","text":"Reck, K. L., Tiret, H., Meuser, C., Perry, G., & Quintino-Aranda, V. (2019). RELAX alternatives to anger: Examining the experiences of Latino adults in an anger management program. Journal of Human Sciences and Extension, 7(3). scholarsjunction.msstate.edu. Accessed October 10 2026.","links":[{"url":"https://scholarsjunction.msstate.edu/jhse/vol7/iss3/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"scholarsjunction.msstate.edu"}],"url":"https://scholarsjunction.msstate.edu/jhse/vol7/iss3/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"number":12,"id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-12","text":"Fernandez, E., & Johnson, S.L. (2016). Anger in psychological disorders: Prevalence, presentation, etiology, and prognostic implications. Clinical Psychology Review, 46, 124-135. PubMed.","links":[{"url":"https://pubmed.ncbi.nlm.nih.gov/27188635/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"PubMed"}],"url":"https://pubmed.ncbi.nlm.nih.gov/27188635/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"number":13,"id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-13","text":"Lievaart, M., Franken, I.H.A., & Hovens, J.E. (2016). Anger assessment in clinical and nonclinical populations: Further validation of the State-Trait Anger Expression Inventory-2. Journal of Clinical Psychology, 72(3), 263-278. PubMed. Accessed October 10 2026.","links":[{"url":"https://pubmed.ncbi.nlm.nih.gov/26766132/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"PubMed"}],"url":"https://pubmed.ncbi.nlm.nih.gov/26766132/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"},{"number":14,"id":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-14","text":"Taft, C. T., Creech, S. K., & Murphy, C. M. (2017). Anger and aggression in PTSD. Current Opinion in Psychology, 14, 67–71. PubMed.","links":[{"url":"https://pubmed.ncbi.nlm.nih.gov/28813322/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"PubMed"}],"url":"https://pubmed.ncbi.nlm.nih.gov/28813322/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com"}],"relatedReading":[],"links":[{"url":"https://www.mentalhealth.com/","label":"Home"},{"url":"https://www.mentalhealth.com/library","label":"Library"},{"url":"https://www.mentalhealth.com/library/emotional-health","label":"Emotional Health"},{"url":"https://www.mentalhealth.com/people/jenni-jacobsen","label":"Jenni Jacobsen, Ph.D."},{"url":"https://www.mentalhealth.com/people/morgan-blair","label":"Morgan Blair, M.A."},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-1","label":"[1]"},{"url":"https://www.mentalhealth.com/library/emotional-intelligence-self-awareness","label":"This type of journal can increase self-awareness"},{"url":"https://www.mentalhealth.com/library/introduction-to-anger-management","label":"anger management"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-2","label":"[2]"},{"url":"https://www.mentalhealth.com/people/buck-black","label":""},{"url":"https://www.mentalhealth.com/people/buck-black","label":"Buck Black, LCSW"},{"url":"https://www.mentalhealth.com/people/buck-black","label":"View profile"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-1","label":"[1]"},{"url":"https://www.mentalhealth.com/library/mindfulness-meditation","label":"mindfulness"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-3","label":"[3]"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-4","label":"[4]"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-2","label":"[2]"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-5","label":"[5]"},{"url":"https://www.mentalhealth.com/library/the-link-between-anger-and-stress","label":"what specifically triggers your anger in certain situations"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-6","label":"[6]"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-7","label":"[7]"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-6","label":"[6]"},{"url":"https://www.mentalhealth.com/library/anger","label":"develop anger-coping strategies"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-8","label":"[8]"},{"url":"https://www.mentalhealth.com/library/6-ways-mindfulness-can-improve-your-daily-life","label":"Mindfulness practices"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-9","label":"[9]"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-10","label":"[10]"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-11","label":"[11]"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-6","label":"[6]"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-12","label":"[12]"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-13","label":"[13]"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#resource-14","label":"[14]"},{"url":"https://www.mentalhealth.com/therapists?specialty=Anger+Management","label":"Find care"},{"url":"https://www.researchgate.net/publication/373946371_Understanding_Anger_and_Effective_Anger_Management_Techniques_A_Short_Review?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"ResearchGate"},{"url":"https://pubmed.ncbi.nlm.nih.gov/30530460/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"PubMed"},{"url":"https://www.researchgate.net/publication/275685887_The_Impact_of_Mindful_Awareness_Practices_on_College_Student_Health_Well-Being_and_Capacity_for_Learning_A_Pilot_Study?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"ResearchGate"},{"url":"https://www.researchgate.net/publication/338731732_Reflective_journaling_and_metacognitive_awareness_insights_from_a_longitudinal_study_in_higher_education?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"ResearchGate"},{"url":"https://www.journals.co.za/doi/abs/10.10520/EJC-203bf969ce?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"hdl.handle.net"},{"url":"https://pubmed.ncbi.nlm.nih.gov/31809773/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"PubMed"},{"url":"https://psycnet.apa.org/record/2013-19880-001?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"American Psychological Association"},{"url":"https://pubmed.ncbi.nlm.nih.gov/27995346/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"PubMed"},{"url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4943669/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"PubMed Central"},{"url":"https://www.apa.org/topics/anger/strategies-controlling?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"American Psychological Association"},{"url":"https://scholarsjunction.msstate.edu/jhse/vol7/iss3/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"scholarsjunction.msstate.edu"},{"url":"https://pubmed.ncbi.nlm.nih.gov/27188635/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"PubMed"},{"url":"https://pubmed.ncbi.nlm.nih.gov/26766132/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"PubMed"},{"url":"https://pubmed.ncbi.nlm.nih.gov/28813322/?utm_medium=referral&utm_campaign=libra&utm_content=external_resource&utm_id=site-library-anger-diary-and-triggers&utm_source=mentalhealth.com","label":"PubMed"},{"url":"https://www.mentalhealth.com/clinical-affairs","label":"The Clinical Affairs Team"},{"url":"https://www.mentalhealth.com/publishing/editorial-policy","label":"Editorial Policy"},{"url":"https://www.mentalhealth.com/people/jenni-jacobsen","label":""},{"url":"https://www.mentalhealth.com/people/jenni-jacobsen","label":"Jenni Jacobsen, Ph.D."},{"url":"https://www.mentalhealth.com/people/morgan-blair","label":""},{"url":"https://www.mentalhealth.com/people/morgan-blair","label":"Morgan Blair, M.A."},{"url":"https://www.mentalhealth.com/community/emotional-health","label":""},{"url":"https://www.mentalhealth.com/community/emotional-health","label":"Emotional Health"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#what-is-an-anger-journal","label":"What is an Anger Journal?"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#benefits-of-keeping-an-anger-journal","label":"Benefits of Keeping an Anger Journal"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#prompts-for-your-anger-journal","label":"Prompts for Your Anger Journal"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#identifying-anger-triggers","label":"Identifying Anger Triggers"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#coping-strategies-for-managing-anger","label":"Coping Strategies for Managing Anger"},{"url":"https://www.mentalhealth.com/library/anger-diary-and-triggers#when-to-seek-professional-help","label":"When to Seek Professional Help"}],"seo":{"title":"Anger Journals: How to Track Triggers and Reactions","description":"Discover how an anger journal tracks moods, identifies triggers, and improves emotional regulation for stress reduction.","canonical":"https://www.mentalhealth.com/library/anger-diary-and-triggers","robots":"index,follow","socialImage":{"url":"https://www.mentalhealth.com/assets/optimized/ec9b0cb47c0207d45e88634d.png","width":1200,"height":630,"alt":"MentalHealth.com — Library","type":"image/png","sitemapGroup":"library"}},"breadcrumbs":[{"name":"Home","url":"https://www.mentalhealth.com/"},{"name":"Library","url":"https://www.mentalhealth.com/library"},{"name":"Emotional Health","url":"https://www.mentalhealth.com/library/emotional-health"},{"name":"Tracking Anger and Identifying Triggers","url":"https://www.mentalhealth.com/library/anger-diary-and-triggers"}],"subjectMatterExpert":{"name":"Buck Black","url":"/people/buck-black","profileId":"6448","topic":"anger","focus":"Anger and psychotherapy","selectionBasis":"Documented expertise in the existing published profile","reviewAttribution":false},"keyTakeaways":["An anger journal records triggers, thoughts, feelings, and responses surrounding episodes of anger.","Reviewing entries can reveal recurring patterns and show which coping strategies are helpful.","Professional support may be needed when anger becomes overwhelming or difficult to manage."],"introduction":{"html":"

If you struggle with anger, it can be helpful to keep an anger journal. An anger journal can help you to track your moods and reactions to identify your triggers.

","text":"If you struggle with anger, it can be helpful to keep an anger journal. An anger journal can help you to track your moods and reactions to identify your triggers.","sourceField":"hero"},"navigation":[{"label":"What is an Anger Journal?","href":"#what-is-an-anger-journal","heading":"What is an Anger Journal?"},{"label":"Benefits of Keeping an Anger Journal","href":"#benefits-of-keeping-an-anger-journal","heading":"Benefits of Keeping an Anger Journal"},{"label":"Prompts for Your Anger Journal","href":"#prompts-for-your-anger-journal","heading":"Prompts for Your Anger Journal"},{"label":"Identifying Anger Triggers","href":"#identifying-anger-triggers","heading":"Identifying Anger Triggers"},{"label":"Coping Strategies for Managing Anger","href":"#coping-strategies-for-managing-anger","heading":"Coping Strategies for Managing Anger"},{"label":"When to Seek Professional Help","href":"#when-to-seek-professional-help","heading":"When to Seek Professional Help"}],"relatedCommunity":{"community":"/community/emotional-health","basis":"topic match"},"referencePresentation":"Numbered author–date references with italic work titles, publication details, linked source names, and documented access dates. Missing publication dates use n.d.","collections":[]}