CBT · Baseer Maroof, LCSW
Anger Thermometer
Anger climbs in steps. Learn your early signs, so you can step out before you boil over.
Saved only on this device, only if you choose.
Your early warning signs
Go up one level at a time. Tap what shows up for you there. Skip anything that doesn’t fit.
Body
Thoughts
What I do
What I’ll do at each zone
Pick up to three things to do, and one thing to say to yourself.
My time-out plan
A time-out is a pause, not walking out on someone. You say you’re going, you go, you cool down, you come back.
What I’ll say when I go
How long
Long enough for your body to come down, not just your voice.
While I’m out
While I’m out, I won’t
What I’ll say when I come back
My anger thermometer
Where it starts, and what I do.
Why this helps
Anger isn’t the problem. It’s information, often about something that feels unfair, disrespectful or threatening. The trouble is what it can make us do once it’s high.
Above a certain point, thinking gets narrow and fast, and good choices get hard. That’s why the early signs matter: the lower you catch it, the more choices you still have. What you do at a 7 is the part you can practice.
If you ever worry you might hurt someone, put distance between you right away, and call 911 if anyone is in danger.
Based on standard cognitive-behavioral anger management tools, the anger meter and the time-out. The wording here is original.