Answer the following statements then add up your total score. Circle 1 for never.  Circle 2 for rarely. Circle 3 for sometimes. Circle 4 for frequently. Circle 5 for always

1- I get angry with no or little provocation. 

    1       2      3      4      5

2- I yell and/or curse.

    1       2      3      4      5

3- I feel so angry that I feel that I am going to explode with rage.

    1       2      3      4      5

4- I have a bad temper.

    1       2      3      4      5

5- I have urges to break or destroy things when I become angry.

    1       2      3      4      5

6- I have difficulties letting go of thoughts that make me angry.

    1       2      3      4      5

7- I feel tense and uptight.

    1       2      3      4      5

8- I can't tolerate incompetent people, they make me angry.

    1       2      3      4      5

9- I have urges to beat someone up when I get angry.

    1       2      3      4      5

10- I loose my temper at least once a week.

    1       2      3      4      5

11- I get angry when someone does not understand me.

    1       2      3      4      5

12- I find my self quite annoyed with some friends and family.

    1       2      3      4      5

13- I get very angry with drivers who cut me off or do not drive the exact speed limit.

    1       2      3      4      5

14- I get angry when people do things that they are not supposed to do ( example having more items than they are supposed to in the supermarket express lane)

    1       2      3      4      5

15- I am easily frustrated with equipments when they do not work properly.

    1       2      3      4      5

16-Some people always rub me the wrong way.

    1       2      3      4      5

17- I feel people always try to take advantage of me.

    1       2      3      4      5

18- I get angry when my neighbor is inconsiderate.

    1       2      3      4      5

19- My anger outbursts embarrass family and friends,

    1       2      3      4      5

20- It is very hard for me to forgive a person who made me angry in the past.

    1       2      3      4      5

21- When I get angry I blurt out things I later regret saying.

    1       2      3      4      5

Below 30: You are in a good comfort zone.

30-40: You get angry as often as most people do. Your challenge is to try lowering your score in the coming few months.

50-60: You have plenty of room for improvement. Reading a self help-book on anger management might be very helpful.

60-80: You need to work on controlling your anger in a very deliberate manor.

80 and above: Your anger expression might be interfering with your daily functioning, it would be worthwhile seeking some professional help.