Anger and Relaxation Worksheet



Anger is defined as a strong feeling of displeasure combined with belligerence aroused by a wrong. Everyone feels the emotion of anger at times. Some have an easy time maintaining appropriate and healthy behaviors when they are angry, and others find it difficult to remain calm enough to hold back inappropriate and unhealthy behaviors in the heat of the moment. Relaxation techniques can help everyone cope with emotional anger in a more healthy way.


This exercise is particularly well suited for individuals experiencing anger derived from significant anxiety, frustration and possibly depression.



  1. Think of a repeating situation in which you always feel angry. (e.g. I feel angry when people close to me talk about things they know nothing about)
  2. Share the situation with the group and cite a recent incident that you are still angry about.
  3. On the scale below, rate how tense you are feeling right now by checking a number:


No anxiety 1 2 3 4 5 High Anxiety
  1. Why do you feel this way?
  2. What signals are you experiencing now that may indicate anxiety?

Progressive Muscle Relaxation Exercise:

  1. Take a few slows deep breaths, in through your nose, out through your mouth. Tighten muscle groups in the order below, holding each for five seconds. Really feel the physical tension. Then, silently say to yourself, “Relax. Let it go.” As you quickly relax the muscles and let go of the tension. Relax for 15 seconds, then go on to the next muscle group and repeat the steps.
    1. Legs and Feet: straighten legs our, curling toes down and away;
    2. Buttocks and Thighs: squeeze and tighten;
    3. Arms and Hands: make fists and tense bicep muscles;
    4. Stomach: take deep belly breath, then tense stomach muscles;
    5. Back and Chest: arch back pushing shoulder blades together;
    6. Neck: in a rolling motion turn left, turn right, then tilt down to chest;
    7. Mouth: open mouth as wide as possible while tightening the jaw;
    8. Face: frown, squeeze eyes closed, tighten cheeks;
    9. Forehead: wrinkle forehead.
  2. On the scale below, rate how tense you are feeling right now by checking a number:


No anxiety 1 2 3 4 5 High Anxiety
  1. Try and get the answer of the following questions from yourself:
    1. Did your tension decrease after this exercise?
    2. Did you expect your tension to decrease more than it did? If so, keep in mind that the more you practice relaxation on your own, the more relaxed you will feel immediately following the exercise.
    3. How can you incorporate this type of relaxation exercise when you experience signals of anger, anxiety or frustration?

Other Relaxation Techniques:

  • Focused Meditation on a safe place can help you remove yourself from stressful situations in order to take care of yourself. Take 3 deep breaths and intensely focus on your safe place.
  • Exercise by taking a walk, run, ride a bike, play a sport. Exercise releases endorphins which are a natural depression-fighter and relaxer.
  • Sit still for a few minutes and allow yourself to become bored.
  • Music also enhances the benefits of relaxation. If you think this may be true for you, find a copy of your favorite relaxing music and spend some quiet time in your relaxation spot.
  • Pray at regular intervals and during times of high emotional stress. Ask for help in relaxing more and letting go.
  • Cold Splash with water on the face is refreshing.
  • Laugh about the situation instead of being frustrated: change the way your brain interprets the situation so that you react in a more healthy way.
  • Write in a journal what is troubling you. Often times writing things down takes away some of their power.
  • Sing a song or a nursery rhyme. Acting in creative, freeing or silly ways can instantly reduce anxiety.
  • Stretch by reaching to the sky as far as you can, bend down and touch your toes, extend your arms outward as far as possible.


Find one or two techniques that work for you. Ask your fellows what they do and give it a try. Everyone is different, and everyone will be able to find one or two methods of relaxation.

Serene Foundation