What is Anger Tracker?
The Anger Tracker is a self-monitoring tool from ACT and DBT. Acceptance and Commitment Therapy (ACT) is a form of cognitive-behavioral treatment developed by Steven C. Hayes, Kirk Strosahl, and Kelly Wilson in the late 1970s and 1980s. Dialectical Behavior Therapy (DBT) is a type of cognitive-behavioral therapy originally developed in the 1980s by Marsha Linehan. DBT was initially intended to help chronically suicidal individuals diagnosed with borderline personality disorder, but has since been adapted for and used to effectively treat a number of other psychological problems.
The Anger Tracker contains fields for clients to record anger episodes, identify what triggered them, rate the intensity of their anger, and describe the physical sensations, thoughts, and responses that accompanied each episode. This structured recording builds awareness of anger patterns and supports skill development across both modalities.
How therapists use it
Introduce the Anger Tracker early in treatment as a between-sessions tool. Ask the client to complete an entry each time they experience anger or notice anger building. During the next session, review the entries together to identify patterns in triggers, escalation, and responses. Use the data to inform case conceptualization and to select which skills to practice next. Self-monitoring teaches clients to systematically observe and record specific targets such as their own thoughts, body feelings, emotions, and behaviors, and can continue to provide an inexpensive and constant measure of problem symptoms throughout treatment.
Who it's for
ACT has shown to be effective in the reduction of anger and aggression among adults, and there is support for the psychological flexibility model in this domain, with treatment studies demonstrating a beneficial impact of ACT on aggression and domestic violence in adults. DBT is a promising treatment for reducing anger and violent behavior, addressing maladaptive behavior by teaching emotion regulation, distress tolerance, interpersonal effectiveness, core mindfulness, and self-management skills. The Anger Tracker suits clients who are motivated to observe their own patterns and willing to engage in honest self-reflection. The worksheet alone may not sufficiently address severe anger issues, presentations of anger in the context of abuse, or underlying mental health conditions, and should be part of a comprehensive treatment plan alongside other therapeutic interventions.
What clients see
The client records each anger episode on their phone or device, noting the trigger, intensity rating, physical sensations, thoughts, and how they responded. They can complete entries in the moment or shortly after an episode occurs, building a log of their anger patterns over time.
Modality fit
In ACT, self-monitoring supports psychological flexibility by helping clients observe their anger and its triggers without judgment, creating space to choose values-aligned responses rather than reactive ones.
In DBT, anger tracking supports emotion regulation and distress tolerance skills by helping clients recognize escalation patterns and identify the moment when intervention is most effective.
Common questions
When should I assign the Anger Tracker?
Introduce it early in treatment, ideally in the first or second session. It works best when the client has already learned at least one regulation skill and understands the purpose of tracking. Some therapists use it from the start; others wait until the client is ready to practice new responses.
What if my client doesn't complete the entries?
Incomplete tracking often signals that the worksheet is too burdensome, the client doesn't see the value, or they're not ready. Simplify the fields, shorten the time frame, or revisit the rationale. Tracking works only when the client is willing to engage.
How do I use the data from the tracker in session?
Review entries to identify patterns: What triggers anger most? At what intensity does the client usually act? What physical cues appear first? Use these patterns to plan which skills to practice and when to practice them.
Can I use this with clients who have severe anger or aggression?
The tracker is a tool for awareness and planning, not a standalone treatment for severe anger. It should be paired with safety planning, skills training, and other interventions. If anger involves abuse or imminent risk, prioritize safety first.
How long should clients keep tracking?
Continue tracking as long as it provides useful data. Once patterns are clear and the client has practiced new skills consistently, you may reduce frequency or discontinue. Some clients benefit from periodic check-ins with the tracker later in treatment.