Anger Management Self-Test

Please answer the following questions as honestly as possible. There are no right or wrong responses.

Items are scored on a scale of 1 to 5:

1. That’s not what I do at all.
2. I do that only once in a great while.
3. I do that fairly often.
4. I do that a lot.
5. I do that all the time.

1. When I feel really angry with someone I don’t say anything.
That’s not what I do at all. I do that only once in a great while. I do that fairly often. I do that a lot. I do that all the time.
2. I don’t show my anger because I don’t want to hurt someone’s feelings.
That’s not what I do at all. I do that only once in a great while. I do that fairly often. I do that a lot. I do that all the time.
3. I’m afraid others will be angry with me if they see I’m angry with them.
That’s not what I do at all. I do that only once in a great while. I do that fairly often. I do that a lot. I do that all the time.
4. I indirectly let people know I’m angry by pouting, sulking, going silent, etc.
That’s not what I do at all. I do that only once in a great while. I do that fairly often. I do that a lot. I do that all the time.
5. I tell myself I shouldn’t become angry even when most people would get angry about something someone has done or said.
That’s not what I do at all. I do that only once in a great while. I do that fairly often. I do that a lot. I do that all the time.
6. I “stuff” my anger and then get headaches, a stiff neck, stomachaches, etc.
That’s not what I do at all. I do that only once in a great while. I do that fairly often. I do that a lot. I do that all the time.
7. I handle conflict more by “giving-in” or avoiding problems than by negotiating, being assertive, or clearly stating what I want.
That’s not what I do at all. I do that only once in a great while. I do that fairly often. I do that a lot. I do that all the time.
8. I feel very responsible for others even when I’m angry with them.
That’s not what I do at all. I do that only once in a great while. I do that fairly often. I do that a lot. I do that all the time.
9. I put on a good front by smiling and looking happy even when I’m upset.
That’s not what I do at all. I do that only once in a great while. I do that fairly often. I do that a lot. I do that all the time.
10. I don’t generally share any of my feelings, including anger.
That’s not what I do at all. I do that only once in a great while. I do that fairly often. I do that a lot. I do that all the time.
11. I feel guilty or shameful whenever I become angry, no matter how justified my anger might be.
That’s not what I do at all. I do that only once in a great while. I do that fairly often. I do that a lot. I do that all the time.
12. I become so angry with myself that I call myself ugly names or even physically attack myself (scratching, head banging, burning, etc.).
That’s not what I do at all. I do that only once in a great while. I do that fairly often. I do that a lot. I do that all the time.

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