Anger or Anxiety? A Self-Check

Distinguish whether your reaction is anger, anxiety, or both

RootCalm

Therapeutic Anger Management • Wellness Programme

Anger or Anxiety Worksheet

Therapeutic worksheet

www.root-calm.com

Why this matters

Anger and anxiety can involve similar fight-or-flight activation, and irritability can accompany anxiety. This self-reflection worksheet cannot diagnose either condition. It helps you explore a specific situation, notice possible patterns, and choose tools or professional support that may fit your needs.

1
The Situation

Describe a recent time you felt irritated, angry, or on edge:

What was your initial reaction? (What did you do/say?)

2
Body Scan, What did you feel physically?

Select all that apply. Notice which are anger-typical (🔥 fight) vs. anxiety-typical (⚡ flight).

3
The Proportion Test

Was the intensity of your reaction proportional to the trigger? (1 = way too much, 10 = just right)

Example

If your anger is a 9 but the trigger is a 2, the gap is likely filled by anxiety, accumulated stress, or unprocessed emotion.

4
What's Underneath?

If you trace the anger back, is there worry, fear, or uncertainty underneath?

Was there a catastrophic or worst-case thought running in the background?

Example

Anger says: 'This is wrong!' Anxiety says: 'What if something terrible happens?' If you find 'what if' thoughts, anxiety is likely at play.

5
Energy Pattern

After the episode, did you feel energised (anger) or drained/exhausted (anxiety)?

Example

Pure anger tends to leave an energised (sometimes guilty) feeling. Anxiety-driven anger leaves you depleted, shaky, and wanting to withdraw.

6
🎯 Your Verdict

Based on your answers, what will you do differently?

Recommended next steps

Take the Free Anger Screening and Anxiety Screening as self-reflection starting points.
Use the Thought Record to challenge catastrophic thinking.
Try Guided Meditations to calm your nervous system.
Explore the DBT Emotional Regulation Course for skills that address both anger and anxiety.

Anger or Anxiety? A Self-Check

1The Situation

2Body Scan, What did you feel physically?

3The Proportion Test

4What's Underneath?

5Energy Pattern

6🎯 Your Verdict

1
The Situation

2
Body Scan, What did you feel physically?

3
The Proportion Test

4
What's Underneath?

5
Energy Pattern

6
🎯 Your Verdict