Self-reflection, not diagnosis. This test cannot diagnose any condition and is awaiting review by a qualified professional. If anger leads to violence or you fear you might hurt someone, seek help straight away from a doctor, a crisis line or emergency services.
Anger Is Normal
Anger is a healthy emotion that signals something feels unfair or threatening. It becomes a problem when it is too frequent, too intense, expressed in harmful ways or hard to control. This self-check looks at four sides of anger:
| Side | Question |
|---|---|
| How often | Do you feel irritated or angry a lot? |
| How intense | Does anger feel overwhelming or out of proportion? |
| Harmful expression | Do you shout, break things or punish people? |
| Difficulty calming down | Do you struggle to cool off and repair? |
How It Is Scored
You rate 16 statements. Two are reversed. Your total and four sides appear as percentages.
| Score | Result |
|---|---|
| 0% to 30% | Calm and even |
| 31% to 50% | Typical anger |
| 51% to 70% | Elevated anger |
| 71% to 100% | High anger |
The statements are original to PrismaTest and are not taken from licensed instruments such as Charles Spielberger’s State-Trait Anger Expression Inventory.
What Research Says
- Venting does not work as well as people think. Research by Brad Bushman found that hitting a punching bag while thinking about the provocation increased anger and aggression rather than releasing it.
- Cooling down works. Pausing, slow breathing and distraction reduce anger more effectively.
- Anger management helps. Cognitive behavioural approaches have good evidence for reducing problematic anger.
- Health links: chronic hostility has been linked in research with higher cardiovascular risk.
Practical Anger Tools
- Notice early signs: tension, heat, clenched fists.
- Pause: count to ten, leave the room, breathe slowly.
- Name it: “I feel angry because…” reduces intensity.
- Move: a brisk walk burns off stress hormones.
- Return and repair: discuss the issue once calm.
- Look at triggers: sleep, hunger, stress and alcohol all lower the threshold.
Anger And Relationships
If anger frightens the people around you, or involves threats, control or violence, it is a serious problem regardless of what triggered it. Our relationship behaviour self-check and support services can help.
Frequently Asked Questions
Do I have anger issues?
If anger is frequent, intense, harmful or hard to control, it is worth addressing. This self-check can start that reflection.
Can anger issues be treated?
Yes. Anger management courses and therapy are effective for many people.
Is anger linked to other conditions?
Sometimes. Irritability can accompany stress, depression, anxiety and other conditions, so a doctor can help look at the bigger picture.
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For self-reflection only. Not medical advice. See how we build our tests.