Guides
Anger management guides
Plain guides to understanding your own anger: where it comes from, what problem anger looks like, and whether writing it down helps.
Main guide
Why am I so angry? What the research says
Why am I so angry? What studies and expert bodies say about sleep, stress, blocked goals, rumination and health conditions, and how strong the evidence is.
Main guide
A journal for anger management: what the evidence says
What a journal for anger management can and can’t do: what studies of writing, venting and anger logs found, and a plain way to keep one.
What these guides won’t do
They won’t diagnose you or hand you ten tips. Where the research is thin or mixed, the page says so. Some of it surprised me: a 2024 review of 154 studies found that going for a run didn’t reliably reduce anger, but slow breathing and meditation did.
No study I found tests whether a daily journal reduces anger, but nearby research is encouraging. Veterans who wrote about returning to civilian life reported slightly less anger six months later, and anger therapy uses a written log as one of its tools. The journaling guide covers the rest.
Who writes these guides?
I’m Andrew. I make Kettle, and I’ve struggled with my own anger for most of my life. I’m not a clinician, so every claim in these anger management guides links to its source, and each page says how strong the evidence is.
Where should I start?
Start with Why am I so angry? if you want to understand what’s behind it. If you’d rather do something with a pen, the free printable worksheets take a few minutes each.
If your anger is hurting you or the people around you, a guide isn’t enough. Here’s where to get help, including what to do if you need it right now.