Keep a daily chart for one week for the questions below, the answers to which will help you manage emotions of anger, irritation, frustration, etc. more effectively. Review your progress at the end of each day and then at the end of one week. Having made your observations, make improvements for the next week. Keeping this chart for a month, will help you manage and overcome your anger much better.
1. During which event today did you get angry or irritated…even a little?
2. What was the type of your thoughts at that time?
3. Which negative thought/thoughts contributed to your stress the most?
4. What positive thoughts helped you to regain your calmness and composure?
5. How long did it take to regain your calmness?
6. Why did it take so long to regain your peace?
7. What would you do differently and more appropriately if the same scene happened tomorrow?
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