Ten Levels Of Anger Management

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Level 0.

You are feeling totally calm and relaxed. You may feel happy and excited about something or not. You have no anger or irritation at any level. If this is where you were most of the time, you wouldn’t even read this anger management assessment material.


 Level 1.

You feel a very slight anxiety or irritability, but it’s not affecting your behaviour. You can barely notice it when you try. Your mind is open, and you’re very aware of the “big picture” perspective.


Level 2.

The irritation/anxiety is a little higher, but still not enough to bother you or affect your behaviour. You can still see the big picture. It is hard to relax with the agitation you are experiencing.


Level 3.

You are starting to have negative responses to people, places and things around you. You are still keeping your anger inside, but you’re just not settled. Your focus is starting to narrow slightly, but you can still think clearly and make good decisions. You’re probably not thinking about anger management assessment or completing any anger management worksheets at this point.


Level 4.

Now you are starting to think about yelling at that other driver, or calling that talk show host and giving them a piece of your mind. But you don’t act on the feelings. Your tone with others might be just a little short, or you might try to cover your feelings by being extra nice. Tunnel vision is starting to set in.


Level 5.

Now you are definitely not having fun. You are mad at yourself, others or the world in general. You’re still in control of your behaviour, but others can tell you’re not feeling that great. You become grouchy and irritable with others. You are moving into a single-minded focus and your decision-making process is impaired. You still might not know you need to do an anger management assessment, test or quiz.

Level 6.

You start thinking about getting away from some situation that is bothering you. You might fantasise about escaping somehow. You might also tell someone off at this point, but you make an effort to be controlled and even somewhat considerate. Your mental clarity has become erratic. You have lost sight of the big picture. This is often the point where verbal abuse starts.


Level 7.

You are starting to say things to yourself like, “This is driving me crazy.” “I can’t stand this anymore.” “That person is driving me up the wall.” “If I could, I’d like to really let them have it!” You’re thoughts are racing, and your muscle tension is becoming noticeable. Your vision is narrowing further. This is when you might start thinking about taking an anger management quiz like this one, or learning about how to deal with anger and disappointment in relationships.


Level 8.

At this level, a plan of action starts to form. Now your anger is so high that you are ready to do something about it. You are so upset that you really have no choice. Your thinking is not clear, and your plan of action might include getting even and retaliating, or just a desire to hurt someone you perceive as a threat or problem to you or someone you love. You have become almost completely irrational. The problem with these higher levels of anger escalation is that you lose your ability to think clearly, and you rarely think of an anger management assessment or worksheets when you get this high on the scale.


Level 9.

Now you’re acting on your anger. You are telling someone off, and possibly trying to hurt them or “put them in their place” with your words. You also might have a plan to abandon, neglect or reject them. At this level, your thoughts are obsessed and totally focused on your pain, fear and anger whether you know it or not. You are ruled by your emotions at this level. You really need some anger management help, but you probably don’t know it.


Level 10.

At this point you have become dangerous to yourself and/or others. You are in the depths of fight-or-flight, and your primitive survival-based brain has taken over. You have tunnel vision and single-minded thought. At this point you need a lot more than an anger management test, but you’re not even thinking about your anger problem. All you can think about is how to make the pain and/or stress stop. It is a very helpless feeling. You are desperate, and willing to take desperate action. Your fear and anger are doing your thinking for you. By the way, if you’re thinking about revenge and retaliation, read these healthy alternatives to getting revenge.

Now rate yourself on these three criteria:


At my best I am at Level ___

At my worst I am at Level ___

Most of the time I am at Level ___


Now it’s time to do your very own…

Personal Anger Management Assessment


Mild Anger Issues: At your best you are at level 1-2, and at your worst you jump up to a level 5-7. Most of the time you are around a 2 or 3. A few times in your life you may have reached levels 8-10, but you’re determined never to go there again.

Completing this anger management assessment, reading and CDs may be enough to help you reach your goals. Basic stress management techniques can be very helpful at this point. Be aware of the signs of depression at this level, because depression can sometimes accompany mild anger issues. You will probably know it if you need anger management counselling, and you may also benefit from the Basic Anger Management Program.


Serious Anger Issues: At your best you are at level 1-4, and at your worst you jump pretty fast to level 8 or 9. Most of the time you are between 3 and 6. You have reached level 10 a few times, but usually you can prevent that. You haven’t hurt anyone physically, but you are definitely hurting others with your words and actions, as in the form of emotional abuse. You need professional help in addition to reading and listening to CD programs on anger management activity. Sign up now for the Intermediate or Advanced Anger Management Program now!


Extreme Anger Issues: At your best you are at level 2-5, and at your worst you go to level 10 at light speed. Most of the time you hover around levels 4-7. Your anger has control of you, so that you often find yourself in abusive relationships. People around you are not safe emotionally or maybe physically, and many times you endanger yourself as well. You are probably showing the symptoms of Intermittent Explosive Disorder, anger addiction, or bullying. You can escalate from a 3 or 4 to a 10 in a heartbeat. Your anger is running your life. Now that you’ve completed this anger management assessment, you definitely need to sign up for the Advanced Anger Management Program. If you are unsure about this, read this anger management book and/or listen to these anger management CD programs. If you don’t do anything else, use the form below to inquire about a free consultation or to schedule an Anger Management Counselling session!


Emotionally Healthy: At your best you are at a level 0. At your worst you go to a level 2-4, but when you do you use your anger to fuel effective action. You are definitely working on the upside of anger. Most of the time you are level 0-1. This is what you can expect if you use our anger management products and services. You have what it takes to be emotionally healthy, and you have the courage–the healthy anger and the good heart to make it happen! If you scored in this range, you might ask yourself why you even took this anger management assessment. Answer that for yourself, it might be an important question!



Wait! You’re not done!

Completing this anger management assessment has increased your awareness, and that’s a good thing. And, awareness is the first step to change, but it doesn’t get the job done. Show your courage now, by sharing your own ideas on anger management and using your good heart and intelligent mind to be your own anger management resource!


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