I punched the desk when I got back to my office. I got really angry and yelled back at him, called him a name and stormed off. We were in the lounge area, and I was taking a break from a stressful day by eating a cheeseburger from the restaurant next door. He called me selfish for not offering to pick up lunch for everyone. A sample journal entry may look like this: Today, I became very angry at a coworker.X Research source After you have kept your journal for a while, look for commonalities among entries to identify the people, places, or things that trigger your anger. Be sure to include exactly how you felt, what caused you to be angry, where you were, who you were with, how you reacted, and how you felt afterwards. If you have an episode or event in which you lost control of your emotions, write it down. Begin writing down details about your anger. This process serves a biological purpose (preparing you for fight or flight), but if you have an anger problem, your threshold for what triggers this physiological response may be too low (for example, if you get angry at a coworker for playing music too loudly).X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source The adrenaline gets your body ready to meet a threat, increasing your heart rate and sharpening your senses. X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source When you get angry, your amygdala, the center for emotional processing, sends a distress signal to your hypothalamus, which sends epinephrine along your autonomic nervous system through the path of the sympathetic nervous system to the adrenal glands, which starts pumping epinephrine (adrenaline) throughout your body. Anger is certainly a psychological emotion, but it is also physiological, involving chemical reactions in your brain. This article has been viewed 2,337,047 times. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. There are 13 references cited in this article, which can be found at the bottom of the page. She is accredited by the American Psychological Association and is the author of “Nervous Energy: Harness the Power of Your Anxiety” and “Dr. Chloe completed her PhD in Clinical Psychology at Long Island University in Brooklyn, New York and her clinical training at Lenox Hill Hospital and Kings County Hospital. She has also instructed undergraduate courses at Long Island University and has served as adjunct faculty at the City University of New York. Chloe specializes in relationship issues, stress management, self esteem, and career coaching. With over a decade of psychological consulting experience, Dr. Chloe Carmichael, PhD is a Licensed Clinical Psychologist who runs a private practice in New York City.

This article was co-authored by Chloe Carmichael, PhD and by wikiHow staff writer, Dev Murphy, MA.

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