Anger, Irritability & Aggression Log

This log is designed to help you slow down and examine real-life anger episodes as they occur throughout your week. By tracking these moments you'll begin to notice patterns in your triggers, thinking styles, emotional intensity, and reactions. Increased awareness is the first step in interrupting automatic anger responses and learning to choose more effective, intentional ways of responding over time.

Fill one out each day (or whenever an anger episode happens). It saves automatically in this browser on this device, so you can close the page and come back. On a phone, use your browser's Add to Home Screen so it's easy to return to; on a computer, bookmark the page. Day 1 is the day you start, and the dates fill in from there. Keep going as long as you like — the log begins as a 2-week set, and when you reach the end you tap ＋ Generate another 2 weeks to add the next 14 days in order (Day 15, 16 … 28, and so on) for one continuous record across sessions. When you're ready, tap Export to PDF to download it and email it to your clinician; Clear all wipes everything to start over.

What each field means

1. Situation / Trigger — what happened right before you felt angry. e.g. "Coworker interrupted me during a meeting."
2. Location — where you were when the anger started. e.g. "Conference room at work."
3. People involved — who was involved or present. e.g. "My supervisor and two coworkers."
4. Vulnerable conditions (SHIELD-UP) — tap anything that may have lowered your emotional tolerance beforehand: High Stress, Hunger, Illness or Injury, Sleep Deprived, Drugs/Alcohol, Unmet needs, Pressured or Powerless, Lonely or Isolated.
5. Initial emotional state (before anger) — how you felt emotionally before the anger showed up; often the emotion anger is covering. e.g. "Anxious and overwhelmed."
6. Perceived provocation / interpretation — what you believed the situation meant or intended. e.g. "He doesn't respect me or my ideas."
7. Automatic thoughts — the exact thoughts that went through your mind. e.g. "This always happens. I'm being treated like I'm incompetent."
8. Anger intensity (0–10) — how strong your anger felt at its peak.
9. Physiological arousal — body sensations you noticed. e.g. "Tight chest, clenched jaw, hot face."
10. Behavioral response — what you actually did or said. e.g. "Raised my voice and shut down afterward."
11. Consequences (short- and long-term) — what happened immediately and later. e.g. "Meeting ended awkwardly; I felt embarrassed afterward."
12. Skill used (or not used) — any coping / anger-management skill you used, or "none."
13. Alternative thought / reappraisal — a more balanced thought for next time. e.g. "Interrupting may not mean disrespect — it may be poor communication."
14. Alternative behavior for next time — a healthier response to practice. e.g. "Pause, breathe, and assertively ask to finish my point."
15. Outcome / learning — what you learned about your anger or yourself. e.g. "I'm more reactive when tired and feeling dismissed."

Daily context (added after the episode)

Each day also captures sleep (bed/wake time, sleepiness–fatigue 0–10, and whether you kept healthy sleep habits), nutrition (whether you ate each meal, and whether it included protein, healthy carbs, healthy fats, and fiber), and relationships (overall relational distress, aloneness, fear of being rejected/left/"too much," whether you snapped or shut down, and whether you asked for help). These give context that often connects to anger, and your PDF's Pattern observations section looks for those connections automatically.