Free Trauma‑Informed Worksheet
Anger is one of the most misunderstood emotions we carry. For many of us, it was never modelled safely, never welcomed, or never allowed to exist without consequences. Some people learned to fear anger. Some learned to silence it. Some learned to absorb everyone else’s anger as if it were their responsibility to keep the peace. And some learned to disconnect from their own anger entirely.
This new worksheet, Understanding & Caring for Anger, was created to offer a different experience—one rooted in compassion, clarity, and emotional safety. It’s completely free to download in both PDF and Word formats, and it’s designed to support gentle exploration rather than pressure or performance.
Whether you’re an individual wanting to understand your own emotional responses, or a therapist looking for a supportive tool to use with clients, this worksheet offers a steady, accessible way to explore anger without shame.
✧ What This Worksheet Helps You Explore
This resource guides you through five deeply supportive sections, each designed to help you understand anger in a grounded, non‑judgemental way:
❖ What Anger Feels Like in the Body
Learn to recognise physical cues with gentleness rather than self‑criticism.
❖ What My Anger Is Protecting
Explore the boundaries, values, and needs that anger often tries to defend.
❖ Anger vs. Aggression
Understand the difference between the emotion and the behaviour—especially if past experiences blurred the line.
❖ My Triggers & Patterns
Identify what overwhelms you and how your nervous system responds.
❖ Releasing & Reframing Anger
Shift from absorbing others’ emotions to honouring your own with clarity and self‑respect.
Each section includes: • A compassionate guide • Open questions • Gentle sentence starters • A tiny grounding practice • A simple sciency bit to help you understand what’s happening in your nervous system
Everything is written to be non‑blaming, non‑presumptuous, and universally accessible, with no assumptions about your history or circumstances.
✧ Who This Worksheet Is For
This worksheet is designed for:
• Individuals who feel overwhelmed by anger (their own or someone else’s) • People who grew up around unpredictable or unsafe expressions of anger • Anyone wanting to reconnect with their boundaries • Those who want to understand their emotional responses without shame • Therapists, counsellors, and support workers who want a gentle, ready‑to‑use tool for sessions • Anyone seeking emotional clarity, grounding, and self‑compassion
It can be used privately, in therapy, in groups, or as part of a reflective practice.
✧ Free Downloads — No Searching Needed
At the bottom of this blog post, you’ll find direct links to download:
• The PDF version • The Word version • A link back to the website, where you’ll find a growing library of free worksheets
Everything is ready for you—no sign‑up required.
✧ Want New Worksheets Delivered Automatically?
If you’d like to receive new worksheets the moment they’re uploaded, you can subscribe for free. Every time a new blog post goes live, you’ll automatically receive an email with:
• A description of the new worksheet • What it’s for • Who it can support • Direct download links
No spam. No marketing. Just gentle resources delivered straight to your inbox.
✧ Your Support Helps These Resources Reach More People
If this worksheet supports you, it would mean a lot if you:
• Like the post • Share it with someone who might need it • Comment with your reflections or what resonated • Pass it along to therapists, support workers, or community spaces
Every small interaction helps these free resources reach more people who may be struggling quietly.
✧ Explore More Free Worksheets
This is just one of many resources available. You’re warmly invited to visit the website and explore the growing library of free, trauma‑informed worksheets designed to support emotional wellbeing, reflection, and healing.
Little Minds Thrive 
Leave a comment