Anger Thermometer: A Simple Tool for Understanding and Managing Anger

Like any emotion, anger is subjective, and people experience it on different levels. With an anger thermometer, you or your child can “measure” experiences and create a plan of action.

Anger thermometers are helpful visual tools that enable individuals to expand their emotional vocabulary, describe the sensations associated with their anger, and take proactive steps toward managing their feelings.

What is an Anger Thermometer?

An anger thermometer is a visual tool used to represent someone’s level of anger. A typical anger thermometer might have individuals rate the intensity of their anger on a scale from 0 to 10. It might also include physical and emotional symptoms and suggest coping strategies.

How Does an Anger Thermometer Work?

An anger thermometer uses a visual scale and descriptive labels for individuals to determine their level of anger. On this scale, 0 represents calm, while 10 reflects extreme anger.

Some anger thermometers feature accompanying physical and mental symptoms and warning signs. For example, someone experiencing an anger level of 5 might experience shaking, sweating, and increasing anxiety [*].

You might also find a response mapping section, wherein there is a corresponding coping tool to specific levels of anger. For instance, someone experiencing level 8 anger might remove themselves from the situation and go for a short walk to calm down.

Benefits of Using an Anger Thermometer

Anger thermometers can benefit anyone seeking to enhance their emotional awareness and discover more effective coping strategies. Here are other ways in which it can be helpful.

Helps recognize signs of anger early

The visual scale helps people recognize signs of anger before they escalate. They can track symptoms like physical tension or growing frustration and identify patterns in their behavior. Over time, people can use these early anger signs to connect specific triggers and discover what grounding exercises work best for them.

Using an anger thermometer to pinpoint early signs of frustration or rage can keep a person’s anger from becoming explosive or even harmful.

Helps talk about anger clearly

Some people, especially younger children, may have a rudimentary emotional vocabulary and struggle to express themselves coherently. Providing a visual tool like an anger thermometer can help them communicate more clearly, even without a fully developed vocabulary. It facilitates self-awareness and even allows people to quantify their emotions.

Builds healthy anger coping skills

Anger thermometers play a crucial role in building healthy coping skills. They typically provide corresponding tips for how to react, empowering individuals to handle their emotions healthily.

For example, someone who is feeling irritated and stressed out may spend a few minutes meditating or taking a brisk walk to release some pent-up energy. Someone enraged or furious might scream into a pillow or count from 1 to 20 to help ground themselves.

Consistently using the tool can build a person’s emotional awareness and even make these healthy responses more automatic.

Reduces anger outbursts

Because anger thermometers help individuals recognize early signs of anger, they can remind them to address symptoms before they escalate. Individuals can also use anger thermometers to identify common triggers, such as unresolved trauma, exhaustion, or frustrating circumstances.

At lower levels of the thermometer, individuals can communicate their needs to those around them or take proactive steps to calm down.

Supports emotional independence

Using an anger thermometer supports emotional independence because it empowers people to self-monitor and take responsibility for their emotions. It encourages people to be more proactive about their feelings instead of just being reactive. It also reinforces healthy habits and gets people into the rhythm of checking in with themselves every day.

How to Use an Anger Thermometer

There are many ways to use an anger thermometer. If using one with a child, adapt it to their age by picking simplified ones or ones with a more varied scale. Here are some general guidelines:

1. Understand the parts of the anger thermometer: Review the scale, labels, and visual cues. The lowest levels of anger are at the bottom, while the highest are at the top.
2. Identify triggers and warning signs: Note triggers in each section of the thermometer. Consider how these triggers affect you physically, such as feeling flushed or noticing tense muscles.
3. Choose the appropriate coping strategy: For each level of the thermometer, review the accompanying coping strategy. For example, if you’re in the yellow zone (feeling frustrated), you might take deep breaths and repeat a calming phrase. If you’re in the red zone (feeling enraged), you might step away from the situation or scream into a pillow.

Anger Thermometer Printables

Prefer to use a ready-made anger thermometer with clear instructions? Here are some you can use for yourself or for your child.

Anger Thermometer Poster

This anger thermometer poster features five anger zones:

• Green: feeling calm and peaceful
• Yellow-green: getting annoyed or upset
• Yellow: feeling frustrated and irritated
• Orange: getting hot and angry
• Red: feeling explosive and enraged

It also features corresponding sections for how a person might act depending on their anger level and what they can do about it in the moment. For example, someone in the yellow zone who is feeling stressed out might notice they’re clenching their fists or having negative thoughts. Coping strategies they can use include getting a refreshing drink of water or meditating.

Anger Triggers Worksheet

If you’re introducing an anger thermometer to a child, using an anger triggers worksheet can help them understand why they’re feeling upset. This worksheet also features a visual thermometer with different anger levels and asks children to rate how angry the listed triggers make them feel.

Some of the triggers listed include feeling tired or hungry, having to wait for something your child wants, being told “no,” losing a game, or being lied to [*]. The worksheet also leaves space for children to list their own personal triggers for further reflection.

The Bottom Line

Everyone experiences anger differently. With an anger thermometer, your child can feel more in charge of their emotions by having a clear way to identify the intensity of their anger and choose positive strategies to manage it.

Explore more of our anger management worksheets to help your child track their triggers and find healthy ways to cope.

Sources:

1. Maltese A, Romano P, Lucrezia D'oro, et al. “ANGER IN CHILDREN: A MINIREVIEW.” Acta Medica Mediterranea, 2017.
2. Farley TM, McWey LM. “Triggers and Regulation: Qualitative Experiences of Anger and Aggression Among Youth.” The Family Journal, 2024.