Free resources
Free Anger Management Resources
Practical tools you can use today, whether or not you ever take a class with us. No sign-up, no email. Start with the techniques if anger is rising right now, or print the worksheets to see your own pattern on paper.
Guides
- Will a court accept an online class?No state or national list approves general anger management classes. Who really decides, what to ask your officer, how to get a yes in writing, and refunds.Read the guide
- Anger management worksheets8 free printable anger management worksheets: anger log, triggers, anger meter, timeout plan, thought record. PDF, no sign-up, for adults and teens.Read the guide
- Anger management techniquesStep-by-step anger management techniques for the moment, the body, your thoughts and hard talks. Breathing, timeouts, I-statements and a quick chart.Read the guide
Printable worksheets
Free PDFs, one page each. They print on Letter or A4 paper.
- Download PDF: Anger Log
Anger Log
Track what happened, what you noticed first, and what you did.
- Download PDF: My Triggers and Warning Signs
My Triggers and Warning Signs
Name your top 5 triggers and find your earliest red flag.
- Download PDF: My Anger Meter: What I Do at 3, 6 and 9
My Anger Meter: What I Do at 3, 6 and 9
Match one skill to level 3, 6 and 9 on a 1–10 scale.
- Download PDF: My Timeout Plan
My Timeout Plan
Plan how you step away — and how you come back.
- Download PDF: Hot Thought, Cool Thought
Hot Thought, Cool Thought
Catch an angry thought, question it, rewrite it.
- Download PDF: Build Your I-Statement
Build Your I-Statement
Say what bothers you without starting a fight.
- Download PDF: Stress Bucket and HALT: 7-Day Tracker
Stress Bucket and HALT: 7-Day Tracker
Try two habits for 7 days and watch your stress level.
- Download PDF: My Personal Anger Control Plan
My Personal Anger Control Plan
Put everything on one page you can keep with you.
Where to start
- Anger is rising right now? Read the anger management techniques. Most take under a minute, and the quick-reference chart shows which one fits which moment.
- Want to understand your pattern? Print the Anger Log and fill in a few entries this week. The full set of worksheets builds from there to a one-page anger control plan.
- Have a court order or a request from a probation officer? Read whether an online class can count before you pay anyone. The short version: your court or officer decides, so ask them first.
When you need a full class
Free tools are good practice, but they aren't proof of a class. If a court, probation officer, employer or school asked you to complete a class, they usually want a certificate showing the course, the hours and the dates.
Our online anger management classes and impulse control & decision making classes run 4, 8, 12 or 16 hours, from $29, with an enrollment letter the minute you pay and a certificate your officer can check online. Court-accepted in most jurisdictions; acceptance is decided by your court or officer, so check with them first. If they don't accept your certificate, we refund 100% of the course fee.
Questions and answers
Are these resources really free?
Yes. Read the guides and download, print and share the worksheets. There's no sign-up and no email.
Will a worksheet or a guide count for my court order?
No. They're practice tools. A court or officer usually wants a certificate of completion from a full course with a set number of hours. Ask your officer what they'll accept before you enroll anywhere.
Are these resources therapy?
No. They're educational materials that teach skills. They're not therapy, counseling or a clinical evaluation. If you are in crisis, call or text 988.
Need a class for court, probation or work?
- Anger ManagementFor orders that say “anger management”.4, 8, 12 or 16 hours · from $29See the classes
- Impulse Control & Decision MakingFor orders that say “decision making” or “impulse control”.4, 8, 12 or 16 hours · from $29See the classes
Court-accepted in most jurisdictions. Educational course, not therapy. Acceptance is decided by your court or officer, so check with them first. Refund if it’s not accepted