Journal prompts for anger
Anger is one of the most difficult and often stigmatized emotions my clients struggle with. For many, it carries associations with toxic masculinity or memories of men who felt intimidating or unsafe. But anger itself isn’t bad — no emotion is. Some feelings may be easier to sit with than others, but all are part of the full human experience. By approaching anger with curiosity rather than judgment, we can expand our capacity to acknowledge and understand it. The following journal prompts are designed to help you explore your anger — where it lives in your body, how it shows up, and what it might be trying to tell you — without shame or suppression.
Who in my life has been a good role model for navigating anger? If no one comes to mind, can I imagine a character, story, or archetype that embodies the way I’d like to relate to anger?
When have I felt the most anger in my life? How did I respond or cope in that moment?
Write a letter to my anger. What do I want it to know about me right now? Do I want to speak to anger around a particular situation, or to anger as a whole?
How does anger live in my body? What sensations, movements, or signals let me know it’s present?
What tends to make things worse when I’m angry—what should I avoid?
How can I offer myself kindness in moments of anger? What can I love about myself, even while I’m angry?
What is actually within my control when I’m angry? What isn’t mine to control?
What forgiveness—toward myself or someone else—am I still holding back?
Have I experienced anger and pain at the same time? Did one outweigh the other? How did the two interact, and how did I care for myself through that?
