October 16, 2024 • 8 mins
50 Journal Prompts For Those Working on Anger Management
What if transforming your relationship with anger could lead to profound personal growth and empathy? Tune in as we explore anger management through the powerful medium of journaling, guided by the innovative techniques from Lestallion. We dig deep into practical journal prompts that help identify physical cues of anger and devise action plans for future scenarios. Uncover how childhood experiences shape current emotional responses and discover how self-care practices can build resilience against anger. Learn about effective tools like the 4-7-8 breathing method and gratitude journaling for emotional regulation.
In this episode, we highlight the life-changing impact of journaling on personal transformation, supported by scientific insights. By engaging with small, yet significant prompts, you can enhance your self-connection and improve your relationships. We encourage you to experiment, adapt the prompts to your needs, and approach this journey with self-compassion. Remember, just being open to this process means you're already making progress. Don't miss out on the additional resources and prompts available on Lestallion to continue your path towards emotional well-being.
LeStallion offers premium PU leather journal notebooks for writing, dedicated to all those who are pursuing their dreams and goals, or nurturing their personal development and mental health.
For More Info on LeStallion, check out:
https://lestallion.com/
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hey everyone and welcome to another Deep Dive.
Today we're tackling a listenerrequest anger management
journaling.
You guys wanted this one.
We're really going to dig in.
You sent over some really coolstuff from a website called
Lestallion.
They've got like 50 journalprompts all about dealing with
anger and I know our listenersthey're all about practical
(00:20):
knowledge, those aha moments.
So get ready, because this deepdive is for you.
Speaker 2 (00:26):
Absolutely.
I'm so excited to break downthese prompts.
You know my work is all aboutemotional regulation helping
people manage emotionseffectively, and self-reflection
through journaling is a hugepart of that.
So this is right up my alley.
Speaker 1 (00:37):
Perfect, now Lestallion.
Their approach it seemsdifferent.
They're talking abouttransforming your relationship
with anger, not just managing it.
So what's the difference likein our everyday lives?
Speaker 2 (00:47):
Yeah, that's a good question.
It's subtle but it's soimportant.
You see, most of us, we seeanger as this thing to suppress,
right, or we just got to ventit out.
Speaker 1 (00:56):
Right.
Speaker 2 (00:56):
But Lestallion, what they're saying is, what if we
got curious about it?
Speaker 1 (01:00):
Ooh, I like that.
Speaker 2 (01:01):
Like what if, instead of just an obstacle, it's
actually an opportunity forgrowth, and not just personal
growth, but like becoming moreempathetic toward others.
Speaker 1 (01:11):
Okay, empathy.
That's huge, especially for,I'm guessing, a lot of our
listeners right.
So it's not just about mefeeling better, it's about how I
interact with, like the wholeworld.
Speaker 2 (01:21):
Exactly, and that's where these journal prompts come
in.
They're like a framework forself-reflection.
Have you ever noticed whenyou're angry, your thoughts are
just racing?
Oh yeah, Journaling it forcesyou to slow down and really
examine them.
Speaker 1 (01:34):
Oh, that makes a lot of sense, yeah, but they
actually go even further.
Right, there's a whole sectionon anger triggers and healthy
release.
Some of these prompts are sospecific, like there's one.
Reflect on where you feel angerin your body.
Why is that important?
Speaker 2 (01:48):
Oh, I love that one.
You know, we think of emotionsas like just in our heads, yeah,
but they're physical too.
Speaker 1 (01:55):
Yeah.
Speaker 2 (01:55):
Like, think about it, that tightness in your chest,
your jaws clenched, your body'sgiving you signals, often before
you even realize you're angry.
Yeah, and so this prompt ithelps you tune in to those
physical cues.
Speaker 1 (02:06):
Oh, that's a game changer.
Speaker 2 (02:07):
Yeah.
Speaker 1 (02:08):
I tend to be aware of my emotions pretty late in the
game, when it's a little bitharder to manage.
You know what I mean.
So this is like an earlywarning system, almost.
Speaker 2 (02:15):
You got it and once you're aware of those physical
sensations then you can startusing those techniques.
Lestallion outlines in theiranger management basic section.
It's about taking action, notjust venting.
Speaker 1 (02:28):
Speaking of action, there's a prompt about creating
like a step-by-step plan forwhen anger comes up, and that's
practical, which I know isimportant to our listeners.
Speaker 2 (02:36):
Yes, absolutely.
You know it's one thing tojournal about anger, but in the
heat of the moment, that's whenyou need a plan Totally, and
this prompt it encourages you tobrainstorm coping mechanisms
before you need them.
So you're prepared.
Speaker 1 (02:49):
So we're not just reflecting on past anger, but
we're actually prepping forfuture situations.
Speaker 2 (02:54):
Exactly.
Speaker 1 (02:54):
That's brilliant, and Lestallion provides actual
techniques alongside thoseprompts right.
Speaker 2 (02:59):
They do.
Yeah, they mention deepbreathing, for example, and from
my experience working withclients, I highly recommend the
4-7-8 method.
Speaker 1 (03:09):
Ooh, tell me more about that.
Speaker 2 (03:10):
It's great.
You breathe in for a count offour, hold for seven and exhale
for eight.
It's simple, but it reallyhelps to regulate your nervous
system.
Speaker 1 (03:18):
I love that you're adding your own expertise to
this.
It's like our listeners aregetting a personalized coaching
session.
Now there's this other promptthat really stood out to me.
It's the one about childhoodlike exploring childhood
experiences that might be at theroot of anger.
That feels kind of intense, Idon't know, but also maybe
really important.
Speaker 2 (03:35):
It can be both.
Definitely Our earlyexperiences, you know, they
really shape our emotionalresponses and we don't even
realize it half the time time.
It could be a tone of voice, acertain scenario.
They can trigger those oldpatterns and then suddenly we
have all this anger and it feelstotally out of proportion, Like
why am I so mad about thisright now?
Speaker 1 (03:56):
So it's like I'm not actually mad about like the
dishes right.
It's like I'm tapping into someold script about feeling
unheard or something.
Speaker 2 (04:03):
Exactly, and by journaling about those childhood
experiences, those patterns,you can start to untangle them
from, like your reactions today,in the present.
Speaker 1 (04:12):
That's powerful stuff , but it's not all about, you
know, digging into the negatives, right.
Well, stallion also talks aboutliving a positive life, so how
does that tie into angermanagement?
Speaker 2 (04:21):
Yeah, this is key.
It's not about like pretendinganger doesn't exist.
It's about creating a life thatyou actually enjoy.
When we prioritize ourselves,like when we do things that make
us happy, you know, nurture ourpassions, good people around us
.
It builds resilience.
Speaker 1 (04:35):
Makes sense.
Speaker 2 (04:36):
We're less likely to be like hijacked by anger in the
first place.
Speaker 1 (04:40):
Okay, that makes a lot of sense, but how do the
Lestallion prompts actually likeaddress that?
Speaker 2 (04:45):
They have a whole section on it.
It's called Live a PositiveLife Through Self-Care and the
prompts in there.
They encourage you to reallyidentify what brings you joy.
What are you grateful for?
They even say like, hey, takesome of these anger prompts
Right, but flip them around.
Focus on positive emotionsinstead.
Speaker 1 (05:01):
Oh, I love that.
So, instead of what makes youfeel angry, it's what makes you
feel joyful.
Speaker 2 (05:07):
Exactly, it's about perspective.
We're training our brain tofocus on the good even when
things are tough.
Gratitude journaling,especially that's powerful for
your emotional well-being.
Speaker 1 (05:17):
Yeah, I can see that.
So we're basically building upthose positive muscles, but at
the same time, we're likeunderstanding the anger too
right, this is feeling less likea chore now, more like a whole
life upgrade, which I lovethat's the goal, and remember
their prompts, their startingpoints.
Speaker 2 (05:35):
You can adapt them, make them your own, be creative.
The important thing is that itworks for you right.
It helps you have a healthierrelationship with anger speaking
of what works, there's thisother prompt.
Speaker 1 (05:44):
it's about practicing forgiveness, forgiveness, and
I'll admit this one, I'm alwaysa little skeptical.
How does that even work withanger?
Speaker 2 (05:51):
I hear you Forgiveness.
It can be tough, especiallywhen we feel like you know, hey,
my anger is valid, but it's notabout saying what they did was
okay, it's about you.
It's about releasing yourselffrom that anger, the resentment.
That stuff can be so draining.
Speaker 1 (06:06):
It's more about like self-care than about like
letting the other person off thehook.
Speaker 2 (06:10):
Exactly, and the prompts from Lestallion they
encourage you to explore that.
What does forgiveness look likefor you?
No judgment, no pressure.
Speaker 1 (06:19):
That's helpful, I think a lot of times we avoid
forgiveness because we think ithas to look a certain way.
Yeah, but everybody's different.
Speaker 2 (06:29):
You know everyone's journey is different Absolutely,
and journaling that can be yoursafe space to process those
tough emotions without judgment.
Speaker 1 (06:33):
It's like we're peeling back the layers of this
anger onion right.
All these different techniques,different approaches, but what
about, like, putting it all intopractice?
Well, a stallion gives us allthese great prompts and
techniques, but how do weactually use them in our lives?
How do we make sure they're notjust stuck in our journals?
Speaker 2 (06:49):
Right, like how do we really live this stuff?
That's the million dollarquestion.
Honestly, it takes practice.
It's like learning any newskill, right?
You wouldn't expect to likeplay the piano perfectly after
one lesson.
Totally, be patient withyourself.
Just keep showing up, keeppracticing.
Speaker 1 (07:04):
So it's about consistency, then, not getting
discouraged if you have a badday or anything.
Speaker 2 (07:12):
Exactly, and that's another thing journaling is good
for you can track your progress, you look back and even if it
doesn't feel like you've mademuch progress, when you see it
written down, it can be reallyencouraging.
Speaker 1 (07:20):
Oh, that's a really good point.
Speaker 2 (07:21):
It's like you have a record, You're not just relying
on your memory which, let's behonest, isn't always that great,
especially not when we'refeeling emotional about
something.
Right, and you know, as you'relooking back at those old
entries, pay attention to if yousee any patterns.
Maybe there's a certain time ofday when you're more prone to
anger, or a specific situationthat always seems to set you off
(07:43):
that kind of awareness.
That's huge.
Speaker 1 (07:46):
Yeah, it's like those insights.
They give you a map for how todeal with those situations
better in the future.
Speaker 2 (07:51):
Wow, this deep dive has been incredible.
I feel like we really wentbeyond just like.
Here's a list of prompts Me too.
Speaker 1 (07:57):
We explored the why behind it.
All you know, the sciencebehind why anchor management
journaling works and how thoselittle prompts, they can create
some really big changes in howwe connect with ourselves and
with other people.
Yeah, and for our listener,who's all about practical
takeaways and aha moments, whichis like all of you, by the way,
I think we delivered on thattoday.
Speaker 2 (08:16):
I think so too.
Remember it's about what worksfor you.
Try the prompts, adapt them,make them your own, but, most
importantly, approach this wholething with self-compassion.
You're on the right track justby being here, listening to this
and being willing to explore.
Speaker 1 (08:33):
That's a great point to end on.
Thank you so much for coming onthe show today and sharing all
your expertise with us.
This has been fantastic.
Speaker 2 (08:39):
My pleasure Truly.
It's been a great conversation.
Speaker 1 (08:41):
And for everyone listening.
If you want to go even deeperwith these prompts, make sure
you check out that website,lstallion.
We'll be sure to link it in theshow notes.
No-transcript.
Hey everyone and welcome to another Deep Dive.
Today we're tackling a listenerrequest anger management
journaling.
You guys wanted this one.
We're really going to dig in.
You sent over some really coolstuff from a website called
Lestallion.
They've got like 50 journalprompts all about dealing with
anger and I know our listenersthey're all about practical
(00:20):
knowledge, those aha moments.
So get ready, because this deepdive is for you.
Speaker 2 (00:26):
Absolutely.
I'm so excited to break downthese prompts.
You know my work is all aboutemotional regulation helping
people manage emotionseffectively, and self-reflection
through journaling is a hugepart of that.
So this is right up my alley.
Speaker 1 (00:37):
Perfect, now Lestallion.
Their approach it seemsdifferent.
They're talking abouttransforming your relationship
with anger, not just managing it.
So what's the difference likein our everyday lives?
Speaker 2 (00:47):
Yeah, that's a good question.
It's subtle but it's soimportant.
You see, most of us, we seeanger as this thing to suppress,
right, or we just got to ventit out.
Speaker 1 (00:56):
Right.
Speaker 2 (00:56):
But Lestallion, what they're saying is, what if we
got curious about it?
Speaker 1 (01:00):
Ooh, I like that.
Speaker 2 (01:01):
Like what if, instead of just an obstacle, it's
actually an opportunity forgrowth, and not just personal
growth, but like becoming moreempathetic toward others.
Speaker 1 (01:11):
Okay, empathy.
That's huge, especially for,I'm guessing, a lot of our
listeners right.
So it's not just about mefeeling better, it's about how I
interact with, like the wholeworld.
Speaker 2 (01:21):
Exactly, and that's where these journal prompts come
in.
They're like a framework forself-reflection.
Have you ever noticed whenyou're angry, your thoughts are
just racing?
Oh yeah, Journaling it forcesyou to slow down and really
examine them.
Speaker 1 (01:34):
Oh, that makes a lot of sense, yeah, but they
actually go even further.
Right, there's a whole sectionon anger triggers and healthy
release.
Some of these prompts are sospecific, like there's one.
Reflect on where you feel angerin your body.
Why is that important?
Speaker 2 (01:48):
Oh, I love that one.
You know, we think of emotionsas like just in our heads, yeah,
but they're physical too.
Speaker 1 (01:55):
Yeah.
Speaker 2 (01:55):
Like, think about it, that tightness in your chest,
your jaws clenched, your body'sgiving you signals, often before
you even realize you're angry.
Yeah, and so this prompt ithelps you tune in to those
physical cues.
Speaker 1 (02:06):
Oh, that's a game changer.
Speaker 2 (02:07):
Yeah.
Speaker 1 (02:08):
I tend to be aware of my emotions pretty late in the
game, when it's a little bitharder to manage.
You know what I mean.
So this is like an earlywarning system, almost.
Speaker 2 (02:15):
You got it and once you're aware of those physical
sensations then you can startusing those techniques.
Lestallion outlines in theiranger management basic section.
It's about taking action, notjust venting.
Speaker 1 (02:28):
Speaking of action, there's a prompt about creating
like a step-by-step plan forwhen anger comes up, and that's
practical, which I know isimportant to our listeners.
Speaker 2 (02:36):
Yes, absolutely.
You know it's one thing tojournal about anger, but in the
heat of the moment, that's whenyou need a plan Totally, and
this prompt it encourages you tobrainstorm coping mechanisms
before you need them.
So you're prepared.
Speaker 1 (02:49):
So we're not just reflecting on past anger, but
we're actually prepping forfuture situations.
Speaker 2 (02:54):
Exactly.
Speaker 1 (02:54):
That's brilliant, and Lestallion provides actual
techniques alongside thoseprompts right.
Speaker 2 (02:59):
They do.
Yeah, they mention deepbreathing, for example, and from
my experience working withclients, I highly recommend the
4-7-8 method.
Speaker 1 (03:09):
Ooh, tell me more about that.
Speaker 2 (03:10):
It's great.
You breathe in for a count offour, hold for seven and exhale
for eight.
It's simple, but it reallyhelps to regulate your nervous
system.
Speaker 1 (03:18):
I love that you're adding your own expertise to
this.
It's like our listeners aregetting a personalized coaching
session.
Now there's this other promptthat really stood out to me.
It's the one about childhoodlike exploring childhood
experiences that might be at theroot of anger.
That feels kind of intense, Idon't know, but also maybe
really important.
Speaker 2 (03:35):
It can be both.
Definitely Our earlyexperiences, you know, they
really shape our emotionalresponses and we don't even
realize it half the time time.
It could be a tone of voice, acertain scenario.
They can trigger those oldpatterns and then suddenly we
have all this anger and it feelstotally out of proportion, Like
why am I so mad about thisright now?
Speaker 1 (03:56):
So it's like I'm not actually mad about like the
dishes right.
It's like I'm tapping into someold script about feeling
unheard or something.
Speaker 2 (04:03):
Exactly, and by journaling about those childhood
experiences, those patterns,you can start to untangle them
from, like your reactions today,in the present.
Speaker 1 (04:12):
That's powerful stuff , but it's not all about, you
know, digging into the negatives, right.
Well, stallion also talks aboutliving a positive life, so how
does that tie into angermanagement?
Speaker 2 (04:21):
Yeah, this is key.
It's not about like pretendinganger doesn't exist.
It's about creating a life thatyou actually enjoy.
When we prioritize ourselves,like when we do things that make
us happy, you know, nurture ourpassions, good people around us
.
It builds resilience.
Speaker 1 (04:35):
Makes sense.
Speaker 2 (04:36):
We're less likely to be like hijacked by anger in the
first place.
Speaker 1 (04:40):
Okay, that makes a lot of sense, but how do the
Lestallion prompts actually likeaddress that?
Speaker 2 (04:45):
They have a whole section on it.
It's called Live a PositiveLife Through Self-Care and the
prompts in there.
They encourage you to reallyidentify what brings you joy.
What are you grateful for?
They even say like, hey, takesome of these anger prompts
Right, but flip them around.
Focus on positive emotionsinstead.
Speaker 1 (05:01):
Oh, I love that.
So, instead of what makes youfeel angry, it's what makes you
feel joyful.
Speaker 2 (05:07):
Exactly, it's about perspective.
We're training our brain tofocus on the good even when
things are tough.
Gratitude journaling,especially that's powerful for
your emotional well-being.
Speaker 1 (05:17):
Yeah, I can see that.
So we're basically building upthose positive muscles, but at
the same time, we're likeunderstanding the anger too
right, this is feeling less likea chore now, more like a whole
life upgrade, which I lovethat's the goal, and remember
their prompts, their startingpoints.
Speaker 2 (05:35):
You can adapt them, make them your own, be creative.
The important thing is that itworks for you right.
It helps you have a healthierrelationship with anger speaking
of what works, there's thisother prompt.
Speaker 1 (05:44):
it's about practicing forgiveness, forgiveness, and
I'll admit this one, I'm alwaysa little skeptical.
How does that even work withanger?
Speaker 2 (05:51):
I hear you Forgiveness.
It can be tough, especiallywhen we feel like you know, hey,
my anger is valid, but it's notabout saying what they did was
okay, it's about you.
It's about releasing yourselffrom that anger, the resentment.
That stuff can be so draining.
Speaker 1 (06:06):
It's more about like self-care than about like
letting the other person off thehook.
Speaker 2 (06:10):
Exactly, and the prompts from Lestallion they
encourage you to explore that.
What does forgiveness look likefor you?
No judgment, no pressure.
Speaker 1 (06:19):
That's helpful, I think a lot of times we avoid
forgiveness because we think ithas to look a certain way.
Yeah, but everybody's different.
Speaker 2 (06:29):
You know everyone's journey is different Absolutely,
and journaling that can be yoursafe space to process those
tough emotions without judgment.
Speaker 1 (06:33):
It's like we're peeling back the layers of this
anger onion right.
All these different techniques,different approaches, but what
about, like, putting it all intopractice?
Well, a stallion gives us allthese great prompts and
techniques, but how do weactually use them in our lives?
How do we make sure they're notjust stuck in our journals?
Speaker 2 (06:49):
Right, like how do we really live this stuff?
That's the million dollarquestion.
Honestly, it takes practice.
It's like learning any newskill, right?
You wouldn't expect to likeplay the piano perfectly after
one lesson.
Totally, be patient withyourself.
Just keep showing up, keeppracticing.
Speaker 1 (07:04):
So it's about consistency, then, not getting
discouraged if you have a badday or anything.
Speaker 2 (07:12):
Exactly, and that's another thing journaling is good
for you can track your progress, you look back and even if it
doesn't feel like you've mademuch progress, when you see it
written down, it can be reallyencouraging.
Speaker 1 (07:20):
Oh, that's a really good point.
Speaker 2 (07:21):
It's like you have a record, You're not just relying
on your memory which, let's behonest, isn't always that great,
especially not when we'refeeling emotional about
something.
Right, and you know, as you'relooking back at those old
entries, pay attention to if yousee any patterns.
Maybe there's a certain time ofday when you're more prone to
anger, or a specific situationthat always seems to set you off
(07:43):
that kind of awareness.
That's huge.
Speaker 1 (07:46):
Yeah, it's like those insights.
They give you a map for how todeal with those situations
better in the future.
Speaker 2 (07:51):
Wow, this deep dive has been incredible.
I feel like we really wentbeyond just like.
Here's a list of prompts Me too.
Speaker 1 (07:57):
We explored the why behind it.
All you know, the sciencebehind why anchor management
journaling works and how thoselittle prompts, they can create
some really big changes in howwe connect with ourselves and
with other people.
Yeah, and for our listener,who's all about practical
takeaways and aha moments, whichis like all of you, by the way,
I think we delivered on thattoday.
Speaker 2 (08:16):
I think so too.
Remember it's about what worksfor you.
Try the prompts, adapt them,make them your own, but, most
importantly, approach this wholething with self-compassion.
You're on the right track justby being here, listening to this
and being willing to explore.
Speaker 1 (08:33):
That's a great point to end on.
Thank you so much for coming onthe show today and sharing all
your expertise with us.
This has been fantastic.
Speaker 2 (08:39):
My pleasure Truly.
It's been a great conversation.
Speaker 1 (08:41):
And for everyone listening.
If you want to go even deeperwith these prompts, make sure
you check out that website,lstallion.
We'll be sure to link it in theshow notes.
No-transcript.
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