Guide For Filling Out
ANGER TRACKING CHART
As Jack Webb used to say on Dragnet, “Just the facts,
ma’am, just the facts.” List only what happened. Avoid
opinions and judgment(s). Examples:
Driving down highway 101 in left lane.
Traffic going 60 mph in 65 zone.
Car passed me on right and pulled into space (four
car-lengths long) between my car and car in front of
My Story About The Incident:
My view of the object’s motivation. My opinions about
why the incident happened. My judgments of the object.
driver was crazy.
He didn’t care
how small the space was in front of me; he was going
to squeeze in.
It’s illegal to pass on the right like that
Object Of My Anger (External)
The person/group I think is “wrong.” Who/what I think
caused the incident. Who/what I react to; want to vent
at. The person/thing I blame. [If they hadn’t done
this, I would not be angry.] Example:
Conditions I Brought To The Incident:
What was going on with me at the time; feelings,
stresses, desires, expectations, etc. of mine prior to
the incident. The pre-existing state of my mind and
body. How I got myself into this position. Examples:
too little time to get to my appointment
of being late to meetings with this person.
Unrealistic expectation of time required to drive to
appointment in heavy traffic.
My Response To The Incident:
Actions I took as a result of the incident. My behavior
immediately after the incident. How I gave my power
Honked my horn
and turned on my (bright) headlights.
the next mile.
Further down the road, passed him on the right and
forced myself between his car and car in front.
Source Of My Anger (Internal)
The part of me that I want to avoid seeing and
owning. The inner reasons for my feelings
My fear of the
consequences of further lateness to my appointment.
My ego’s need
to be right.
My regret (sadness) at not departing sooner for this
What Else I Can Do To Resolve My Anger:
Unilateral action I can take to flush my anger.
inside my car.
appointment and tell them I will be late; give a
late enough arrival time so that I can easily get
there, even if traffic gets worse.
Forgive the other driver; imagine how bad off their
life must be to be compelled to drive this way.
What I Can Do Differently In The Future To Serve
Steps I can take to remove the conditions I brought to
the incident. Examples:
Stay in the
expectation for time required to drive to
and enjoy the ride at whatever speed it turns out to be.
Click Here for Anger Tracking Chart
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