Writing Prompts on Processing Negative Emotions and Letting Go of Your Anger

• 1. Start by writing down the specific things that made you feel angry. The more precise you can be with your description, the easier it will be for you to identify and let go of these emotions later.
• 2. Think about what happened before you became angry. Was there anything you could have done differently? Were you talking to another person? Did they ever make you mad in any other situation? Write down as much information as possible.
• 3. Ask yourself if being angry was appropriate. Do you really need to let out this amount of frustration toward others? Why did they upset you so badly? Is doing something like throwing a tantrum going to solve their problem? Is it okay to yell at someone because you didn’t like something they said? Will you regret acting this way later?
• 4. Consider how you felt just prior to becoming angry. Were you nervous? Excited? Upset? Jealous? Scared? Angry? Take note of what you were thinking about and write down each thought. Then, see if you still think the same thing after you become angry.
• 5. Once you’ve gathered all the facts, ask yourself what you plan to do next. Should you confront them directly or should you approach them first? Are you willing to apologize or not? Be honest with yourself here – this may be tough, but you deserve to know the answer.
• 6. You’ve expressed your anger and now you’re ready to move forward. Don’t worry about whether you’ll be able to control your temper in the future. It doesn’t matter if you lose your cool every once-in-a-while. What matters is that you learn how to handle your frustrations in the best and kindest ways possible.
• 7. Write down everything you remember about how you reacted. Ask yourself what went well during this incident.
• 8. Use the words “I am…” to describe yourself during your most recent emotional outburst. For example, “I am a sensitive individual. I tend to get upset easily. Sometimes I express my distress through physical actions rather than verbal ones.” Try saying this aloud when you’re calm.
• 9. Now is also a good time to talk about the people around you. Ask yourself which people have contributed to your stress over the past few days. Who would you like to work together with better? Whom can you tell off without getting into trouble? Which of them would you like to avoid entirely?
• 10. Write down one trait that makes you unique. See if you can apply this personality characteristic to your life today. This might include humility, honesty, patience, kindness, or creativity.
• 11. How does your current mood affect other people? Do you come across as rude, aggressive, impatient, depressed, confused, irresponsible, childish, or self-centered? Consider addressing those behaviors instead of expressing your negative feelings.
• 12. Write down a phrase or word that describes your feeling right now. For example, ‘angry, sad, frustrated, relieved, happy, proud, excited, scared, jealous, anxious, worried, disappointed, grateful.”
• 13. Think back to how you felt when you became furious earlier. Was there anything different about your mind and/or body then compared to today? Did you change anything for the better?
• 14. Journal about the people who upset you the most. If you want to make up for lost time, take some time to address these issues. Make an effort to find a solution and resolve things before it gets too late.
• 15. Describe your own personal strengths and weaknesses. Is there something about you that needs improvement? Identify at least three areas on which you need more training and practice.
• 16. Reflect on the situations where you’ve acted in an inappropriate manner. How did you react differently in those instances than you normally would have done? Why?
• 17. Write about two positive changes you want to make in your life. Focus on making progress towards fulfilling both goals so they become reality.
• 18. What do you think your parents are teaching you about handling emotions? Has their behavior helped or hurt your ability to process your feelings?
• 19. What do you plan to do differently tomorrow when you feel angry? What will you say to others when they try to console you?
• 20. Take note of all the people who treat you kindly and respectfully. Do you enjoy talking with them? Do you trust and respect each other? Are any of them worth your time and energy?
• 21. Think about a situation in which you were wronged by another person. Now imagine a scenario where the tables are reversed — the person was wrongfully accused, criticized, scolded, humiliated, or abused. Imagine how that person would likely feel. What would be your response?
• 22. What are your best qualities? Your worst qualities? Discuss with whom at work, home, school, or elsewhere you tend to share your traits. Who do you admire because of your similar qualities?
• 23. Describe someone who has always been kind to you. Were you aware of their kindness? Why or why not? Have they ever treated you poorly? How did you deal with the experience?
• 24. Look at what’s happening around you. How are you treating those closest to you? Do you put them ahead of yourself? Do you care enough to help them when they’re sick? Do you listen to what they have to say?
• 25. Write about a situation in which your anger got out of control. Who were affected by your outburst? Consider writing about what happened after the incident occurred. Would you have handled the situation differently had you known beforehand?
• 26. Write about one way that every day you can improve your communication skills. Is this difficult for you? Do you know anyone else you should consider asking for advice?
• 27. List several times during the past week when someone gave you compliments or encouragement, even if you didn’t want to hear it at the moment. Was there anything especially memorable about such encounters?
• 28. Recall a time when you were tempted to use violence against another person. Does the memory still bother you? What thoughts went through your mind?
• 39. Reflect upon a few incidents from your childhood. Were your parents as harsh as portrayed here? Explain your responses. Did you handle these situations well? If you don’t remember precisely, just write down whatever comes to you.
• 30. As you read today’s questions, think back over the last week and recall the kinds of things you learned from your family members. What examples of behaviors did you learn from them?
• 31. Share some ways in which your parents or grandparents showed compassion toward you. Do they teach the same lessons to your children?
• 32. Think about why so many of the things that happen in our lives make us feel unhappy. What makes you happy? What about being upset, bothered, irritated, frustrated, disappointed, fearful, worried, shocked, confused, or disoriented?
• 33. What does it mean to let go of your anger? What does it take to accomplish this? Is this difficult for you to do? Any insights into how others manage this better than you do?
• 34. Think about an instance when you were angry and felt like giving up. What made you decide to keep going? What enabled you to persevere despite difficulties?
• 35. Remember a time when you felt ashamed or embarrassed. What made you ashamed or embarrassed? Would you have done something different had you been able to see your mistakes clearly?
• 36. Write about a time in which you failed to understand someone else and then acted hurt or offended. What information could you have shared to avoid embarrassment?
• 37. Imagine a situation in which two people confront each other angrily. Which party is more likely to be able to forgive themselves for the incident: the one who was aggressive or the one who remained calm and respectful?
• 38. When others say “I love you” or “Don’t worry; I’m fine”, what does this communicate to you? Could you accept the statement without any explanation attached? What would you need to know next before making a decision?
• 39. Think about a recent disagreement or conflict. Are you committed to finding workable solutions that will benefit you and those around you? Can you listen carefully enough to understand everyone’s point of view?
• 40. When you are stressed, do you tend to become anxious or withdrawn? Is there any situation where this happens? Do you notice a difference in your mood depending on whether you are tired or rested?
• 41. In general, are other people kinder than you expect them to be? What kinds of interactions with strangers cause you to feel vulnerable, frightened, or exposed?
• 42. How might life be improved if we all treated each other kindly? Discuss this idea with friends and colleagues.
• 43. Describe a time in which you became angry because no one seemed to care, yet you knew deep down that people needed you. Why was it important to you that these feelings be acknowledged?
• 44. In a social setting, how often do you find yourself doing something you later regret? What can you do differently the next time?
• 45. Describe a time when you felt guilty and ashamed after behaving badly. Did you realize at once that you had done wrong? Were you surprised by the feeling? What enabled you to get through this unpleasant experience?
• 46. Imagine a situation in the future where you have lost touch with a friend. What would you want to say to bring closure to the relationship?
• 47. What does it mean for you to let go of your fear in order to move forward in your life? What does this require you to give up?
• 48. Take a moment to think about what you truly desire in your life right now. How does letting go of anger help you achieve this goal?
• 49. Choose a person in your life with whom you struggle to share your most personal feelings. Think about their ability to tolerate closeness. What would you tell them about opening up?
• 50. Are you having trouble forgiving yourself for past mistakes? Does anything come to mind as an example of forgiveness in action?
• 51. You may be familiar with the expression “the devil you don’t know won’t harm you”. In your opinion, how much truth is contained in this statement? Would you like to see this reflected in your own behavior?
• 52. Think about a time when you were angered over something that happened well into the future. Consider why you didn’t act sooner. Did you consider different options? Was it possible that this situation could have been resolved without losing face?
• 53. Consider someone else who has betrayed your trust. What makes this betrayal so difficult for you? What should she be aware of in order not to repeat her actions again?
• 54. Think about when you acted impulsively during stressful times instead of thinking things out more clearly. Do you recognize any situations in your personal history that explain this pattern?
• 55. Give an example from your childhood that illustrates your need to defend against vulnerability. Describe how this affected you throughout your life. As an adult, is there anything you still miss as a result?
• 56. Think about a situation in which you felt vulnerable and afraid. Did you notice that others responded quickly to protect you from being harmed? Explain:
• 57. Is anyone in your family or circle of friends capable of showing compassion towards others? If needed, describe ways in which you take responsibility for helping another individual heal from emotional wounds.
• 58. Reflect upon your ability to stay calm under pressure. Could you use this skill even when faced with very challenging circumstances? What are some examples?
• 59. List three reasons that make you angry. Do each reason resonate with you? Share one way in which you could resolve this issue.
• 60. List two areas in which you feel comfortable sharing your feelings. Why do you find these experiences both threatening and empowering?
• 61. Think about a time in your life when you failed to live up to your standards for yourself. What emotions did you experience when this occurred?
• 62. Consider all of the different ways in which we can harm ourselves emotionally. Which ones hold true for you?
• 63. Write down several thoughts describing why you feel good at times. Compare those thoughts to the list below. When you look closely, do they match up?
• 64. Identify a time when you did not speak up when you wanted to express your needs and wishes. Explain what you learned from this experience.
• 65. Take a moment to think about the words people used to describe you when you were young. How do you see them now? Can you relate these characteristics to your current personality?
• 66. What are the qualities of patience that you value most? Give an example of where you demonstrated patience in the past. Have you ever had to wait for something long enough to lose interest and become resentful?
• 67. In what ways does your anger affect other people? Make a note of how you might want to work on improving your relationships with others.
• 68. Look back at a time when you behaved impetuously. Why was it necessary for you to react in such a manner? Was it possible that other options would have worked better?
• 69. Think about times when you said something hurtful to someone else. You may find that many of the reasons you gave for doing so are actually justifications for your behavior.
• 70. How much time do you spend considering your anger before responding? Compare time spent now to the amount you devoted to controlling your emotions previously.
• 71. Remember a time you got upset over something that didn’t seem important enough to bother about. Now try and guess whether or not you were right!

Conclusion

I hope that these journaling prompts have helped you to regulate any traumatic experience, or angry feelings that you might have in your daily lives.

When you prioritize your mental health and healing process above everything else in your life, you will be able to get out of a negative cycle of self-destructive thought patterns to achieve a positive future and improve your quality of life in general.

By taking control of your emotions and creating healthy boundaries around painful experience, you will learn to live your best life. I believe that everyone deserves happiness and if you change your life by changing your mind – you truly have done the impossible.

Best of luck!