From the College of Mental Health Counselling

THE ANGER MANUAL

Anger Management 101,
Anger Moral assessment,
Anger SELF-ASSESSMENT: Join the Awareness Movement,
EmotioNal intelligence self-test (30 items),
THE ANGER TEST,
The Idea of Anger in Earliest Christian Thought
SEVENTEEN BOUNDARIES FOR ANGER!
The Healthy Expression of Anger
by Daniel Keeran, MSW

You have read or downloaded this paper, and you are a very sensitive person. Your contribution here at this secure
site, helps reduce anger in society. Thank you so much.

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 ANGER MANAGEMENT 101
from the College of Mental Health Counselling
by Daniel Keeran, MSW, President
KEEP IN MIND
People abused by angry discipline as children, may tend to abuse or overly punish other people
or themselves for perceived wrongs in their adult lives. Passive and aggressive personality
types are often attracted to each other. In some individuals, aggressive or passive personality
traits may be genetically inherited. The aggressive personality may feel weakened by having
guidelines or boundaries for anger. Anger is a normal human emotion, and these guidelines can
help express anger in a healthy way:
1. no yelling
2. no name-calling
3. no humiliating or demeaning sarcasm
4. no threatening behaviour
5. no pointing your finger or standing over a person
6. no physical anger
7. no obscene language; no profanity
8. no long punishing lectures or emails
9. no dominating conversations
10. use only assertive forms of expression: "I feel angry when you....(observed description of
behaviour)"
11. no long punishing silences
12. no passively-aggressive anger, e.g. burning dinner
13. no serial accusations or criticisms
14. no getting back or getting even or taking revenge
15. no angry discipline
16. adopt the following values and beliefs:
Therefore, as God's chosen people, holy and dearly loved, clothe yourselves with
compassion, kindness, humility, gentleness and patience. - Colossians 3:12
Get rid of all bitterness, rage and anger, brawling and slander, along with every form of
malice. – Ephesians 4:31

You have read or downloaded this paper, and you are a very sensitive person. Your contribution here at this secure
site, helps reduce anger in society. Thank you so much.

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Anger Moral ASSESSMENT

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 Anger Moral ASSESSMENT
by Daniel Keeran, MSW
College of Mental Health Counselling
Anger is a major issue in mental health and requires focused attention to address and
distinguish healthy and unhealthy anger or negativity that feeds depression. The writer
encourages the reader to distribute this instrument to family, friends, and throughout social
media. The user is invited to use this assessment for increasing the awareness of anger.
Anger requires boundaries, and given that all human behaviour possesses intrinsic morality
from exercise of the will, a moral value (e.g. OK or not OK) can be assigned to ways of
expressing anger. The moral boundaries maintain curbs on anger so that it does not proceed to
a destructive outcome: e.g. physical fighting, assault, homicide, or suicide.
Instructions: There is no right or wrong answer. Respond to each numbered item in the short list
here as either “True” or “False” for you. A “True” response may identify a potential area for training.
Reflect on whether an item identifies a problem or issue in the way you manage your anger. Anger
requires boundaries, and the destructive or unhealthy use of anger can be explored by assessing
the following beliefs:
1. It is OK to direct anger toward others sometimes.
2. It is OK to shout or yell when you feel angry.
3. It is OK to use obscene gestures, cursing or profanity, or earthy or foul language, when you are
angry.
4. It is OK to throw objects or destroy property when you feel angry.
5. It is OK to discipline a child when you feel angry.
6. It is OK to punch, kick, chase, push, grab, slap, scratch, bite, slam a door, stomp, pound your
fist, point your finger, spit on, and stand over a person or use other physical ways to express
anger.
7. It is OK to direct serial criticisms toward a person.
8. It is OK to dominate the conversation.
9. It is OK to use long silences or refuse to answer questions when you feel angry.
10. It is OK to take revenge, or get back at a person, or hold a grudge for an injustice done to you.
11. It is OK to use humiliating or demeaning sarcasm toward a person or to use humour at
another’s expense.
12. It is OK to call someone demeaning names.
13. It is OK to mock, deride, or make fun of a person.
14. It is OK to speak against a person to undermine them to others.
15. It is OK to make a blanket condemnation of a person, e.g. “You always/never…”
16. It is OK to “guilt trip” a person, e.g. “You make me want to die.”
17. It is OK to speak of resolved past offenses, as an expression of anger.
18. It is OK to express passion or to be indignant about an injustice done to you or someone else.
19. It is OK to threaten or bring harm or injury when you are feeling angry.
20. It is OK to send negative emails to someone you feel angry toward.
You have read or downloaded this paper, and you are a very sensitive person. Your contribution here at this secure
site, helps reduce anger in society. Thank you so much.

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Anger SELF-ASSESSMENT:
Join the Awareness Movement
by Daniel Keeran, MSW

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Anger SELF-ASSESSMENT: Join the Awareness Movement
By Daniel Keeran, MSW, President
College of Mental Health Counselling
Anger is a major issue in mental health and requires focused attention to address and distinguish
healthy and unhealthy anger. Anger and negativity are food for depression and may lead to
violence: domestic bullying or abuse, physical fighting, assault, homicide, or suicide. The writer
encourages the reader to distribute this instrument to family, friends, and throughout social media.
The user is invited to use this as an exercise for increasing the awareness of anger.
Instructions: Respond to each numbered item in the short list here as either “True” or “False” for
you. A “True” response may identify a potential area for training. Reflect on whether an item
identifies a problem or issue in the way you manage your anger. Anger requires boundaries, and a
moral value (e.g. OK or not OK) can be assigned to strengthen boundaries for anger. Assess
whether you believe the following:
TF 1. It is OK to direct anger toward others sometimes.
TF 2. It is OK to shout or yell when you feel angry.
TF 3. It is OK to use obscene gestures, cursing or profanity, or earthy or foul language,
when you are angry.
TF 4. It is OK to throw objects or destroy property when you feel angry.
TF 5. It is OK to discipline a child when you feel angry.
TF 6. It is OK to punch, kick, chase, push, grab, slap, scratch, bite, slam a door, stomp,
pound your fist, point your finger, spit on, and stand over a person or use other physical ways to
express anger.
TF 7. It is OK to direct serial criticisms toward a person.
TF 8. It is OK to dominate the conversation.
TF 9. It is OK to use long silences or refuse to answer questions when you feel angry.
TF 10. It is OK to take revenge, or get back at a person, or hold a grudge for an injustice
done to you.
TF 11. It is OK to use humiliating or demeaning sarcasm toward a person or to use humour
at another’s expense.
TF 12. It is OK to call someone demeaning names.
TF 13. It is OK to mock, deride, or make fun of a person.
TF 14. It is OK to speak against a person to undermine them to others.
TF 15. It is OK to make a blanket condemnation of a person, e.g. “You always/never…”
TF 16. It is OK to “guilt trip” a person, e.g. “You make me want to die.”
TF 17. It is OK to speak of resolved past offenses, as an expression of anger.
TF 18. It is OK to express passion or to be indignant about an injustice done to you or
someone else.
TF 19. It is OK to threaten or bring harm or injury when you are feeling angry.
TF 20. It is OK to send negative emails to someone you feel angry toward.

You have read or downloaded this paper, and you are a very sensitive person. Your contribution here at this secure
site, helps reduce anger in society. Thank you so much.

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 Emotional Intelligence Self-Test (30 Items)

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 Emotional Intelligence Self-Test (30 Items)
by Daniel Keeran, MSW
from the
College of Mental Health Counselling

Scoring: To score your level of emotional intelligence, mark the following statements as True (T) or False (F) for
you. For your score, subtract the number of F answers from the whole. A number above 2 or 3 F answers,
indicates a need to focus more on your emotional Intelligence in that area or those areas.
___ 1. I can recall a time when I felt at least a little fear.
___ 2. I can recall a time when I felt at least a little anger.
___ 3. I can recall a time when I felt at least a little guilt.
___ 4. I can recall a time when I felt at least a little sad.
___ 5. I can recall a time when I felt at least a little empty.
___ 6. I can recall a time when I felt at least a little low self-worth.
___ 7. I can recall a time when I felt at least a little despair.
___ 8. I can recall a time when I felt at least a little empathic toward someone.
___ 9. I can recall a time when I felt at least a little happy.
___ 10. I can recall a time when I felt at least a little celebratory.
___ 11. I can recall a time when I felt at least a little jealous.
___ 12. I can recall a time when I felt at least a little envious .
___ 13. I can recall a time when I felt at least a little nostalgic.
___ 14. I can recall a time when I felt at least a little curious.
___ 15. I can recall a time when I felt at least a little hopeful.
___ 16. I can recall a time when I felt at least a little pessimistic or cynical or negative.
___ 17. When I feel an emotion, I often tell someone.
___ 18. When I feel angry or a little frustrated toward someone, I will make an assertive statement to the
person with whom I feel angry or frustrated if I think we could both benefit.
___ 19. I can recall a time when I felt sad, and I have cried.
___ 20. I can recall a time when I felt guilty, and I sometimes confess it to someone.
___ 21. When I have a problem, I usually work it out myself.
___ 22. When I have a problem, I usually reach out for someone I trust who might be able to help me.
___ 23. One may use a general emotion term to hide a specific emotion, e.g. ‘disappointed’ or ‘hurt’ or
‘upset’ to hide anger or sadness.
___ 24. One might use anger to hide fear or sadness or emptiness or some other emotion, or one might
fill deep emptiness with a kind of emotion stew.
___ 25. I am able to set emotional boundaries for myself, e,g, “That’s private” or
“If someone is sorry for something, I will not discuss the matter further unless they want to.”
___ 26. I make every effort to speak respectfully, neither too passive nor too aggressive or destructive.
___ 27. I am familiar with grieving and able to support those who are feeling grief.
___ 28. I am able to increase feelings of hope by helping people identify choices and develop an action
plan.
___ 29. I believe in the value and importance of putting emotions into words as a way of managing
emotions and to let others know how I feel, for their benefit and mine.
___ 30. I am committed to expressing emotions in a non-destructive, non-manipulative and
straightforward manner.
You have read or downloaded this paper, and you are a very sensitive person. Your contribution here at this secure
site, helps reduce anger in society. Thank you so much.

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 THE ANGER TEST
by Daniel Keeran, MSW

You have read or downloaded this paper, and you are a very sensitive person. Your contribution here at this secure
site, helps reduce anger in society. Thank you so much.

-9-
 The anger test
By Daniel Keeran, MSW, President
College of Mental Health Counselling
Anger is a major issue in mental health and requires focused attention to address and distinguish
healthy and unhealthy anger. Anger and negativity are food for depression and may lead to
violence: domestic bullying or abuse, physical fighting, assault, homicide, or suicide. The writer
encourages the reader to distribute this instrument to family, friends, and throughout social media.
The user is invited to use this as an exercise for increasing the awareness of anger.
Instructions: Respond to each numbered item in the short list here as either “True” or “False” for
you. A “True” response may identify a potential area for training. Reflect on whether an item
identifies a problem or issue in the way you manage your anger. Anger requires boundaries, and a
moral value (e.g. OK or not OK) can be assigned to strengthen boundaries for anger. Assess
whether you believe the following:
TF 1. It is OK to direct anger toward others sometimes.
TF 2. It is OK to shout or yell when you feel angry.
TF 3. It is OK to use obscene gestures, cursing or profanity, or earthy or foul language,
when you are angry.
TF 4. It is OK to throw objects or destroy property when you feel angry.
TF 5. It is OK to discipline a child when you feel angry.
TF 6. It is OK to punch, kick, chase, push, grab, slap, scratch, bite, slam a door, stomp,
pound your fist, point your finger, spit on, block a path, and stand over a person or use
other physical ways to express anger.
TF 7. It is OK to direct serial criticisms toward a person.
TF 8. It is OK to dominate the conversation.
TF 9. It is OK to use long silences or refuse to answer questions when you feel angry.
TF 10. It is OK to take revenge, or get back at a person, or hold a grudge for a perceived
injustice done to you.
TF 11. It is OK to use humiliating or demeaning sarcasm toward a person or to use humour
at another’s expense.
TF 12. It is OK to call someone demeaning names.
TF 13. It is OK to mock, deride, or make fun of a person.
TF 14. It is OK to speak against a person to undermine them to others.
TF 15. It is OK to make a blanket condemnation of a person, e.g. “You always/never…”
TF 16. It is OK to “guilt trip” a person, e.g. “You make me want to die.”
TF 17. It is OK to speak of resolved past offenses, as an expression of anger.
TF 18. It is OK to express passion or to be indignant about an injustice done to you or
someone else.
TF 19. It is OK to threaten or bring harm or injury when you are feeling angry.
TF 20. It is OK to send negative emails to someone you feel angry toward.

You have read or downloaded this paper, and you are a very sensitive person. Your contribution here at this secure
site, helps reduce anger in society. Thank you so much.

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The Idea of Anger in Earliest
Christian Thought

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 The Idea of Anger in Earliest Christian Thought
from Daniel Keeran, MSW
College of Mental Health Counseling

The teachings of Jesus of Nazareth and of his apostles and prophets, describe anger as something that
easily leads to sin and that requires boundaries, such as no name-calling. This view of anger is
consistent with the nonviolence theme in the writing of the early church. It is well-known that words can
have destructive power intending to harm the self-worth of the person.
But I tell you that anyone who is angry with a brother or sister will be subject to judgment.
Again, anyone who says to a brother or sister, 'Raca,' is answerable to the court. And anyone
who says, 'You fool!' will be in danger of the fire of hell. – Matthew 5:22

I will show you a still more excellent way.- 1 Corinthians 12:31

Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not
dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.
Love does not delight in evil (or in trouble that comes to others) but rejoices with the truth. It
always protects, always trusts, always hopes, always perseveres. – 1 Corinthians 13:4-7
But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness,
gentleness and self-control. Against such things there is no law.– Galatians 5:22-23
Paul distinguishes between the subjective emotion of anger from the sin behaviour of anger. He teaches
against holding a grudge. He also teaches one should get rid of anger and adopt soft positive qualities,
even love (see the ‘fruit’ above and the ‘clothing’ below).
In your anger do not sin: Do not let the sun go down while you are still angry, and do not give
the devil a foothold. – Ephesians 4:26-27
Get rid of all bitterness, rage and anger, brawling and slander, along with every form of
malice.– Ephesians 4:31
Therefore, as God's chosen people, holy and dearly loved, clothe yourselves with
compassion, kindness, humility, gentleness and patience. – Colossians 3:12
James and John make clear direct statements denouncing anger in the strongest language.
My beloved brothers, understand this: Everyone should be quick to listen, slow to speak, and
slow to anger, for man’s anger does not bring about the righteousness that God desires. –
James 1:19
Anyone who hates a brother or sister is a murderer, and you know that no murderer has
eternal life residing in him. – 1 John 3:15

Have You Taken The Anger Test?

You have read or downloaded this paper, and you are a very sensitive person. Your contribution here at this secure
site, helps reduce anger in society. Thank you so much.

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SEVENTEEN BOUNDARIES FOR ANGER!
by Daniel Keeran, MSW

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 SEVENTEEN BOUNDARIES FOR ANGER!
from the College of Mental Health Counselling
by Daniel Keeran, MSW
People abused by angry discipline as children, may tend to abuse or overly punish other
people or themselves for perceived wrongs in their adult life. In some individuals,
aggressive personality traits may be genetically inherited.
The aggressive personality may feel weakened by having guidelines or boundaries for
anger.
Anger is a normal human emotion, and these guidelines can help express anger in a
healthy way:
1. no yelling
2. no name-calling
3. no humiliating or demeaning sarcasm
4. no threatening behaviour
5. no pointing your finger or standing over a person
6. no physical anger
7. no obscene language; no profanity
8. no long punishing lectures or harassing emails
9. no dominating conversations
10. use only brief assertive forms of expression: "I feel angry when you....(observed
description of behaviour)"
11. no long punishing silences
12. no passively-aggressive anger, e.g. burning dinner or refusing to provide.
13. no serial accusations or criticisms
14. no vindictive behaviour: getting back or getting even or taking revenge
15. no angry discipline
16. no manipulative communication: inducing an emotion in an opponent in order to get
something one wants.
17. no undermining an opponent by saying negative things about them to others.

You have read or downloaded this paper, and you are a very sensitive person. Your contribution here at this secure
site, helps reduce anger in society. Thank you so much.
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The Healthy Expression of Anger
by Daniel Keeran, MSW

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 The Healthy Expression of Anger
by Daniel Keeran, MSW, President
from the
College of Mental Health Counselling

It is important to define healthy anger so that unhealthy destructive anger can be avoided.
Practice this exercise to build skills for expressing healthy anger. Remember that the passive
personality may feel afraid of this procedure while the aggressive personality may feel
weakened because it does not allow for the aggressive repertoire.

Observe these principles:

1. Avoid extremes of remaining silent or shouting but speak softly.
2. Be nonjudgmental and brief, using a single statement if possible.
3. Ask permission before directing anger: “Do you mind if I tell you about my anger?”
4. Anger must not be used to manipulate, frighten, or punish someone. For this reason,
work on reporting your anger rather than attacking others or dumping anger onto others.
5. If you think something is true that you assume, check it out by saying: “Do you mind if I
check something out with you? Am I correct to think that you_______?” Then trust that the
answer is given honestly. If you cannot trust the answer, this becomes the issue.
6. Use the structured three-part assertive way of reporting your anger: “I feel________,
when you _______, because_______.” In the first blank put a feeling word such as angry.
In the second blank, give a description of observed behaviour (no assumptions allowed). In
the third blank, state your need or the impact the behaviour has on your life.
7. Avoid manipulating, e.g. a punishing silence or an intimidating lecture.

Here are some assertive expression examples:

I feel angry when you are late and don’t call to let me know, because then I am unable to
plan dinner.
I feel frustrated when you don’t take a phone message when someone calls for me,
because then I am unable to return calls that may be important to me.
I feel annoyed when you don’t clean up after yourself, because then it makes more work for
me.
I feel frustrated when you leave the gas tank empty, because then I have to get gas and I
end up having to rush or be late.
I feel annoyed when you leave the toilet seat up, because then I sit on the bare rim at night
and I get dirty and have to wash up.

You have read or downloaded this paper, and you are a very sensitive person. Your contribution here at this secure
site, helps reduce anger in society. Thank you so much.

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