What is Anger Log?
CBT, or Cognitive Behavioral Therapy, was developed by Aaron T. Beck in the 1960s and 1970s and has been found effective in over 2000 clinical trials for a wide range of mental disorders. The Anger Diary is a CBT worksheet for recording the causes and consequences of episodes of anger.
This worksheet has four pages. Clients record each anger episode with the trigger, their emotional and physical response, what they did, and the outcome. The structure mirrors the cognitive-behavioral model: situation, thought, feeling, and action are all connected. Over time, patterns emerge—recurring triggers, escalation patterns, and consequences that reinforce or interrupt the cycle.
How therapists use it
Therapists introduce worksheets early in treatment, reviewing completed logs together to identify patterns and reinforce new coping strategies. Assign the log between sessions and ask the client to record anger episodes as they happen, or as soon after as possible. In session, review the entries together. Look for patterns in triggers, intensity, and responses. Use the data to formulate case conceptualization and to plan which CBT techniques to teach next—whether cognitive restructuring, relaxation, assertiveness, or problem-solving.
Who it's for
For people with anger problems, CBT is designed to change how anger is experienced (how quickly anger arises, its intensity, and duration), reduce aggressive behavior, and improve social functioning. This worksheet suits adults and adolescents who can write or type, and who are motivated to track their experience. It works best early in treatment, when the therapist is still building a case formulation. It is less useful for clients in crisis, those with severe cognitive impairment, or those who deny or minimize their anger. It also requires literacy and the ability to reflect on internal states.
What clients see
The client opens the worksheet and records the date, time, and trigger of an anger episode. They rate the intensity on a scale, describe what they felt physically and emotionally, note what they did or said, and record what happened as a result. They can complete one entry per episode or fill in multiple entries over days or weeks.
The Episode
Anger episodes are easy to dismiss or forget once they pass. Recording them when they're fresh — what triggered it, what you felt, what you did, what happened after — builds a picture that's hard to see in the moment.
What You Noticed
What Happened
Looking Back
Modality fit
Self-monitoring of thoughts, feelings and symptoms is an essential skill for clients engaged in cognitive behavioral therapy. CBT uses self-monitoring to build awareness of the links between situations, thoughts, emotions, and behaviors. An anger log captures this sequence in real time, giving the therapist concrete data to work with in identifying cognitive distortions and behavioral patterns that maintain anger.
Common questions
When should I assign this worksheet?
Therapists introduce worksheets early in treatment, reviewing completed logs together to identify patterns and reinforce new coping strategies. Use it in the first few sessions to gather baseline data on anger frequency, triggers, and responses before teaching coping skills.
What if my client doesn't record episodes consistently?
Inconsistent recording is common and informative. It may reflect avoidance, low motivation, or difficulty remembering. Discuss the barrier. If memory is the issue, suggest recording immediately after an episode or setting phone reminders. If avoidance, explore what makes tracking uncomfortable.
How do I use the completed logs in session?
Review entries together. Ask open questions about triggers, thoughts, and consequences. Look for patterns across episodes. Use the data to identify which CBT technique to teach next—cognitive restructuring for distorted thoughts, relaxation for arousal, assertiveness for communication, or problem-solving for situational factors.
Can I use this with clients who have other diagnoses?
Yes. CBT has been found effective in outcome studies for depression, anxiety disorders, eating disorders, substance abuse, and personality disorders. Anger often co-occurs with these conditions. The log helps track anger as one symptom among others.
How long should clients keep the log?
Self-monitoring can continue to provide an inexpensive and constant measure of problem symptoms and behaviors throughout treatment. Use it for 2–4 weeks to establish patterns, then shift focus as you move into skill-building and application phases.