Chronic Anger & Body Check-In
Track what frequent anger is doing to your body, then give it one thing back
RootCalm
Therapeutic Anger Management • Wellness Programme
Chronic Anger & Body Check-In
Therapeutic worksheet
www.root-calm.com
Why this matters
Anger is a full-body event: heart rate, blood pressure, muscle tension and breathing all change within seconds. When that response is switched on often, or held in for long stretches, the body carries the load. This worksheet is a self-reflection tool, not a medical test. It cannot diagnose anything. It helps you notice what your body has been reporting and decide what to do about it, including whether to speak to a doctor.
1Body Signal Log
Over the last two weeks, which of these have you noticed? Select all that apply.
How often do you feel angry, irritable or on edge?
Example
Your earliest body signal is your most useful alarm. It arrives seconds before the words do, which is exactly when a reset still works.
2Load & Recovery
Example
Recovery time matters as much as intensity. Replaying an incident keeps the stress response running long after the argument ended.
3Give the Body Something Back (the ROOTS Method)
Reset — pick one body-first reset to use at your earliest signal:
Example
A longer out-breath than in-breath is the simplest way to nudge the body out of fight-or-flight. Do it before you speak, not after.
4Worth Taking to a Doctor
Emotional work does not replace medical care. Book an appointment if you have chest pain, breathlessness, fainting, a blood pressure reading that worries you, or symptoms that keep going regardless of your mood. Seek emergency care immediately for chest pain or stroke symptoms.
Recommended next steps
- Take the Free Anger Screening to see where your baseline sits.
- Read What Chronic Anger Does to Your Body for the research behind each signal.
- Practise the resets in advanced breathing techniques for anger.
- If sleep is the weak link, use the can't-sleep cheat sheet.
- Repeat this check-in in two weeks and compare — the goal is fewer signals and faster recovery.
This worksheet is educational self-reflection and is not a diagnosis or a substitute for medical or psychological care.
© 2026 RootCalm · Clinically supervised (HPCSA PS 0064793)