Therapy Resource

Anger Intensity Scale

Mapping your warning signs at every level of anger

Anger ManagementInfographicFree Resource

Anger Intensity Scale

Mapping your warning signs at every level of anger

Anger does not usually jump from zero to ten in an instant. It builds through stages, each with its own warning signs. By identifying what happens at every level of intensity, you can learn to intervene early, before anger becomes overwhelming. Use this scale to map your personal experience of anger from mild irritation to peak intensity.

1
5 — Explosive
Loss of control. Yelling, aggression, or saying things you regret. Rational thinking is offline. Highest priority: remove yourself from the situation immediately.
2
4 — Very Angry
Heart pounding, thoughts racing, strong urge to lash out. You are close to your limit. Use a time-out and intense physical movement now.
3
3 — Moderately Angry
Voice getting louder, body tense, difficulty concentrating. Anger is clearly present. Start paced breathing and cognitive reappraisal.
4
2 — Irritated
Mild frustration, slight tension, impatience. You can still think clearly. This is the ideal moment to use a coping skill.
5
1 — Calm
Baseline state. Relaxed body, clear thinking. Use this time to practice skills so they are ready when you need them.
The lower on the scale you catch your anger, the easier it is to manage. Most people find it nearly impossible to use coping skills at level 5, but very manageable at level 2.
Write your personal warning signs next to each level. What thoughts, body sensations, and behaviors show up at each stage?

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