Free anger tools
20 short exercises on anger, 2 to 10 minutes each, free and with no account needed. Open one and it runs right in the page.
The 20 tools
Your early cues for anger
Tick the signs that show up in you before anger fully arrives. The earlier the cue you can catch, the more choice you have.
What sets you off, and how hard
Place your triggers on a grid of how often they happen against how intense your reaction is. The top-right corner is where most of the damage happens.
Build your cool-down
Assemble a plan for the ninety seconds after you notice anger rising: how you pause, what you do with your body, and what you say.
What was under the anger
Think of a recent time you were angry and pick the other feelings that were there too. Anger is often the loudest of several.
How your anger comes out
Rate how often anger takes each of several shapes in you: the explosion, the slow simmer, the cold silence, the joke with an edge. Most people have a main one and a backup.
The shape of your anger, on dials
Set a dial for how your anger tends to behave: how fast it rises, how loud it gets, how long it lingers, how much you remember afterwards. There is no right shape, only yours.
Said, half-said, never said
Sort the things you are quietly resentful about by whether you have actually raised them. Unspoken resentments have a way of coming out sideways.
After the blowup
Walk one recent angry moment through what happened, what you did, what you wish you had done, and what a repair might look like. Honest, private, and not a trial.
What has been shortening your fuse
Tick the conditions that have been true lately: too little sleep, skipped meals, no time alone, a body in pain. Anger is often more about the state you are in than the thing in front of you.
The brake pedal breath
Four seconds in, four held, eight out, six times. The hold is the point: it puts a deliberate gap between the heat and whatever you do next.
Let the heat move
A short physical exercise for anger that is stuck in the body: push, shake, unclench, exhale, and then say one true sentence. Best done somewhere you can move freely.
Seven days of your fuse
Each day, note how short your fuse was, how strong the strongest flare was, and how quickly you came back down. After a few days the shape of the week shows itself.
Which anger is it?
Anger is not one feeling. Narrow the one you are carrying down from a rough word to a precise one, find where it sits, and hear what it is asking for.
The rules your anger runs on
Turn over cards that show an unspoken rule anger tends to follow on one side and another way of seeing it on the other. Keep the ones that loosen something.
What your anger is guarding
Rank what your anger is most often protecting: your dignity, your time, someone you love, being right, being safe. Anger nearly always stands in front of something.
Who gets your anger
Divide 100 points across the people and things that actually receive your anger. Where it lands and where it started are often two different places.
When your fuse is shortest
Mark the days and times of the week when you are most likely to snap. Almost everyone has a danger slot, and it is usually about what surrounds it, not who is in it.
The anger you grew up around
Write about how anger was done in the house you grew up in: who was allowed it, what it looked like, what you copied, and what you swore you would never do.
Where swallowed anger goes
Choose what you tend to do with anger you cannot or will not express: clean, scroll, eat, go quiet, vent to a third person. Anger that is not said still goes somewhere.
Say it before it boils
Assemble a short script for naming irritation early, while it is still small enough to say calmly: how you open, what you name, what you ask for, and what you do if it does not land.
What these tools are, and are not
Every tool here is free and works without an account: choose cards, move dials, sort a list, follow a paced breath, or keep a seven-day log, and read back what you noticed at the end. They are built to make a vague feeling more specific, which is often the first useful step.
None of them diagnoses, screens for or treats anything, and nothing you see at the end is a score or a label. If something you notice worries you, a licensed therapist is the right next conversation, and the directory is free to browse.