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Anger Thermometer


Anger Management
Anger Management

The anger thermometer is a technique that will help your clients learn about their anger symptoms and warning signs, and how these progress as anger escalates.

An anger thermometer is a 10-point scale where a “10” represents a person’s maximum anger, and a “1” represents no anger at all. Symptoms of anger–such as balled-up fists, argumentativeness, or frustration–are recorded on the anger thermometer at the point where they begin.


You may choose to use the anger thermometer to discuss anger triggers, as well. On the thermometer, record triggers based upon their intensity. This is a helpful way to associate specific symptoms and reactions with triggers.


Anger Warning Signs

Oftentimes, people feel that they “snap,” instantly going from having no anger to having a full-blown outburst. Using an anger thermometer can help your clients recognize their anger warning signs. Anger warning signs are the earliest symptoms of anger, which often go unnoticed, but can be used to alert a person when their anger is growing.


It’s important to help your client take note of even the most subtle warning signs (the ones that appear when your client is below a “5” on the thermometer). Be thorough when completing the lower half of the anger thermometer, because recognizing these symptoms can be the deciding factor in stopping anger, or letting it grow out of control.

Anger warning signs are different for everyone, but often include some of the following. What are your client’s early anger warning signs?


Use the completed anger thermometer to plan coping strategies according to anger intensity. At what point should someone use a relaxation skill, and at what point should someone simply walk away? What coping skills should be used in the case of extreme anger, when a situation has grown out of control?


For example, if a person’s “3” on the anger thermometer is “becoming argumentative”, a good coping strategy may be to practice deep breathing. It is likely safe to practice a relaxation skill at this low level of anger, and deep breathing is an incompatible behavior with arguing (you cannot argue while practicing deep breathing).

However, if the situation escalates to a “5” and is at risk of escalating further, it may be best for the person to walk away. At an “8”, it is probably more appropriate to make a plan to call a friend, or resort to a safety plan.

Keep in mind that the best coping strategies vary from person to person, but using an anger thermometer provides an excellent framework for discussion.

Reference: 1. Morgan, J. P. (2004). Focus on Aggression Research. Nova Publishers.


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