Sometimes emotional discomfort can be a powerful force that motivates us to take action and change our lives for the better. However, when anger gets out of control, it can destroy our relationships and career. It can sometimes even get us into trouble with authorities.
The test below will provide insight into how you typically respond to challenging situations and help identify your anger triggers. The statements you agree with are the areas where you need to develop new coping strategies.
Understanding your natural reactions is the first step to better anger management. It allows you to develop better responses that help protect you, your relationships, and your career.
Please remember this test is only a tool to help estimate your anger management skills and is not a substitution for professional advice.
When someone cuts me off in traffic, it feels like a personal attack.
Agree
Agree partially
Disagree
I tend to hold grudges.
Agree
Agree partially
Disagree
I’ve broken and damaged things out of anger in the past.
Agree
Agree partially
Disagree
Honestly, I find myself getting angry way too often.
Agree
Agree partially
Disagree
I’ve threatened people in the past due to my anger.
Agree
Agree partially
Disagree
My work performance suffers due to my temper issues.
Agree
Agree partially
Disagree
When someone tries to provoke me intentionally, they are usually very successful.
Agree
Agree partially
Disagree
When someone breaks a promise, I feel devastated.
Agree
Agree partially
Disagree
I get irritated very easily.
Agree
Agree partially
Disagree
When angry, I experience physical symptoms, such as increased heart rate, shaking, sweating, etc.
Agree
Agree partially
Disagree
I said and did things out of anger I had to apologize for later.
Agree
Agree partially
Disagree
I’ve lost a relationship due to my anger.
Agree
Agree partially
Disagree
I feel like I am on edge.
Agree
Agree partially
Disagree
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I tend to raise my voice during arguments.
Agree
Agree partially
Disagree
I use name-calling and insults when arguing.
Agree
Agree partially
Disagree
I really don’t know how to be patient with other people’s mistakes.
Agree
Agree partially
Disagree
I become furious when someone questions my decisions.
Agree
Agree partially
Disagree
I struggle to control my actions when angry.
Agree
Agree partially
Disagree
My anger affects my relationships with others.
Agree
Agree partially
Disagree
Sometimes I get angry over things that are out of my control.
Agree
Agree partially
Disagree
I have such a hard time letting go of things that bother me.
Agree
Agree partially
Disagree
When someone interrupts me, I become so mad.
Agree
Agree partially
Disagree
I become very agitated when things don’t go my way.
Agree
Agree partially
Disagree
I’ve engaged in reckless and dangerous behaviors due to my anger.
Agree
Agree partially
Disagree
I get very annoyed when someone disagrees with me.
Agree
Agree partially
Disagree
I’ve been physically violent with someone out of anger in the past.
Agree
Agree partially
Disagree
Your result will appear here.
0-7
Based on your answers, it seems that you have highly developed anger management skills, and you have reasonable control of your reactions in most situations. You can recognize when you begin to get angry and take steps to diffuse the problem before it escalates. You know how to communicate your emotions effectively and are focused on finding solutions instead of just expressing your anger.
8-26
If you scored within this range, you definitely have some basic anger management skills. You may still struggle at times, but you know some of your triggers and work on controlling your reactions.
27-52
If you scored within this range, you likely have difficulty controlling your anger. You may sometimes react impulsively, lash out verbally or even physically and engage in reckless behaviors. It may sometimes feel that your anger is out of your control or that you cannot manage it effectively. The good news is that anger management is a skill that can be learned. You can start by applying the advice here (scroll all the way to the end) and by working with a coach or therapist specializing in anger management.
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