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How Do I Cope With Anger?
Everybody gets angry. But, how do you know if your anger is a real concern? This questionnaire will help you assess your ability
to cope with anger and determine whether or not anger management is a problem for you. Please read through each statement, recording
the indicated number score for each yes or no response. Your responses should be based on your current temperament.
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I am quick to forgive others who have harmed or offended me.
(If answer is yes, give yourself 0 points.)
(If answer is no, give yourself 2 points.)
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It takes me a long time to get over being angry.
(If answer is yes, give yourself 2 points.)
(If answer is no, give yourself 0 points.)
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I tend to overreact and get angry about little things.
(If answer is yes, give yourself 1 points.)
(If answer is no, give yourself 0 points.)
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I have taken out my anger on undeserving others.
(If answer is yes, give yourself 2 points.)
(If answer is no, give yourself 0 points.)
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I have retaliated with anger when another driver has cut me off or tailgated me.
(If answer is yes, give yourself 2 points.)
(If answer is no, give yourself 0 points.)
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I have said malicious things about others to get back at them when I am angry.
(If answer is yes, give yourself 2 points.)
(If answer is no, give yourself 0 points.)
- I remain angry or resentful about something(s) that happened years ago.
(If answer is yes, give yourself 2 points.)
(If answer is no, give yourself 0 points.)
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I have an unresolved conflict with a friend or family member.
(If answer is yes, give yourself 1 points.)
(If answer is no, give yourself 0 points.)
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I have an unresolved conflict with someone at work.
(If answer is yes, give yourself 1 points.)
(If answer is no, give yourself 0 points.)
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When I am angry with someone, I am able to tell him or her why.
(If answer is yes, give yourself 0 points.)
(If answer is no, give yourself 1 points.)
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When something happens that makes me angry, I tend to replay the event over and over again in my mind.
(If answer is yes, give yourself 2 points.)
(If answer is no, give yourself 0 points.)
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When I am angry about something that happens at work, it affects me when I am home.
(If answer is yes, give yourself 1 points.)
(If answer is no, give yourself 0 points.)
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I have someone I can talk to when I feel angry or frustrated.
(If answer is yes, give yourself 0 points.)
(If answer is no, give yourself 1 points.)
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I often feel regret about how I express my anger.
(If answer is yes, give yourself 2 points.)
(If answer is no, give yourself 0 points.)
Results
Total your score. If your score is:
0 to 3 points: Congratulations! Your score indicates that you are coping well with anger. Keep doing what you are doing. But if you believe you need help, your Employee Assistance Program (EAP) is a good place to start.
4 to 13 points: Your score indicates that you may be harboring some resentment or have some difficulty in expressing your anger appropriately. Learning more about anger and the effects of stress will help you avoid problems now and in the future. If you are feeling overwhelmed, talking with a trusted friend, family member or clergy can help put things in perspective. Also, you might benefit from contacting your Employee Assistance Program (EAP).
14 to 22 points: Your score indicates you are having a great deal of difficulty coping with your anger. Unresolved or pent-up anger always comes out inappropriately, causing harm to others, and increases stress in our life. When we are highly stressed we often lose perspective, overreact to little things and inappropriately vent anger on those we love. You could benefit from learning more about stress and managing anger. Please consider contacting your Employee Assistance Program (EAP) as soon as possible.
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