When anger arises, it often signals that a meaningful problem needs to be addressed. Research in cognitive-behavioral therapy (D'Zurilla & Nezu, 2010; updated meta-analyses through 2023) shows that structured problem-solving training significantly reduces anger intensity and improves emotional regulation. Rather than reacting impulsively, this worksheet guides you through a systematic process: clearly defining the issue, generating multiple solutions, weighing each option, and planning your next steps. By slowing down and externalizing the problem on paper, you create distance between the emotional trigger and your response, leading to more effective outcomes.