Patric Pförtner
M.Sc. Psychologe, PhD Candidate
Everyone experiences anger occasionally, but how you manage it can significantly impact your life. This self-assessment can help you identify if your anger management skills need improvement.
Anger can cause physical changes in your body. Common physical and emotional signs of anger include:
Consider the following questions:
If you answered yes to several of these questions, this anger management test can be a helpful starting point.
This self-administered test can give you a general idea of your anger management skills. It's important to remember this is not a diagnosis.
While this quiz can't diagnose you, it can help you determine if seeking professional help from a therapist or counselor might be beneficial.
A mental health professional can provide a diagnosis and create a personalized plan to manage your anger effectively.
Finally, this test is free and anonymous. You will not be asked to enter any personal data.
This online anger management test is not a diagnostic tool. It cannot guarantee you have or don't have an anger problem.
However, this test can be a helpful self-screening tool. It can give you insight into your anger patterns and track any changes over time. You can also share your results with a therapist or counselor to discuss your anger management.
Remember, only a qualified mental health professional can diagnose an anger disorder and recommend the best course of action for you.
All questions refer to the last 14 days. The answer options are graded on a scoring system, where the first answer option is one point and the last is five points. Enter your ratings next to each question and click the "Evaluate" button at the end.
1. I often feel so overwhelmed by my anger that I don't know how to handle it.
2. It is common for me to be unable to control my anger.
3. Certain people can immediately make me feel nervous and angry.
4. I notice that I am easily upset.
5. When I feel angry, I tend to express my emotions unfiltered.
6. I have difficulty suppressing my anger, and it often builds up inside me.
7. I provoke others in conflict situations.
8. It happens that I become quickly and intensely angry.
9. When I get angry, I react without thinking and impulsively.
10. I struggle to find better ways to deal with my anger.
11. I find it difficult to express my anger appropriately.
This online screening is not a diagnostic tool. Only a trained medical professional, such as a doctor or a psychiatrist or psychotherapist, can help you with the next steps.
You may ask yourself: How can an anger test help me? Well, the questions in this test can be a great conversation starter for your next therapy session. Think of them as a way to express how you've been feeling and areas you'd like to work on.
Here's a tip: After taking the test, consider the questions that resonated most with you. The top 3 highest-scoring questions might be a good starting point to discuss with your therapist.
For example, imagine your top 3 questions were:
By bringing these results to your therapist, you'll be setting the stage for a productive conversation about your anger.
This valuable information helps your therapist understand your specific triggers and reactions, ultimately leading to a more effective plan to manage your anger and improve your overall well-being.