Anger: A Developmental Map
A developmental map of anger - tracing what you learned about anger growing up, the beliefs and rules you carry, the situations that set it off now, the cycle that plays out, and what keeps it going. Built together with your therapist to make sense of the bigger picture.
Written by Tarun Vermani, Trainee Clinical Psychologist Last reviewed
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Anger: A Developmental Map
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Early experiences
Anger does not come from nowhere. The way we deal with it now is often shaped by what we learned growing up - how anger and conflict were handled around us, and how we saw people treat each other.
Beliefs and rules about anger
From those early experiences, we often build up beliefs and rules - about anger itself, about other people, and about ourselves. These can run quietly in the background and shape how we react.
Triggers now
Next, the situations that set anger off for you today. It often helps to look not just at what happens, but at what it means to you - because the meaning is usually where the heat comes from.
The anger cycle now
When anger gets going, it tends to follow a pattern: a trigger, the hot thoughts (the thoughts with the strongest feeling) that fire up, what happens in your body and the urge that comes with it, what you do, and then the consequences - both in the short term and the longer term. Map out a recent example.
| # | Trigger | Hot thoughts | Body & urge | What I do | Consequence short & long term | Actions |
|---|---|---|---|---|---|---|
| 1 |
What keeps it going
Some habits can quietly keep anger alive between episodes, or make the next flare-up more likely. Noticing these is not about blame - it is about finding the places where things could change.
What I want instead
Finally, the most important part - where you want to get to. Knowing what you want instead gives the work a direction.
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When to use ‘Anger: A Developmental Map’
‘Anger: A Developmental Map’ is an interactive cognitive behavioural therapy (CBT) worksheet. As a core CBT skill it is used right across the model, with presentations including depression, anxiety, OCD, trauma and low self-esteem, rather than being tied to a single diagnosis.
It is designed to be used within therapy rather than as a standalone self-help tool: a therapist introduces it, works through it collaboratively, and helps make sense of what it surfaces. You can preview the full worksheet above, then assign it digitally for clients to complete between sessions on any device — or download it as a print-ready PDF.
How it works
Most people work through it in around 20 minutes. It moves through six short steps:
- Early experiences — Anger does not come from nowhere. The way we deal with it now is often shaped by what we learned growing up - how anger and conflict were…
- Beliefs and rules about anger — From those early experiences, we often build up beliefs and rules - about anger itself, about other people, and about ourselves. These can…
- Triggers now — Next, the situations that set anger off for you today. It often helps to look not just at what happens, but at what it means to you -…
- The anger cycle now — When anger gets going, it tends to follow a pattern: a trigger, the hot thoughts (the thoughts with the strongest feeling) that fire up,…
- What keeps it going — Some habits can quietly keep anger alive between episodes, or make the next flare-up more likely. Noticing these is not about blame - it is…
- What I want instead — Finally, the most important part - where you want to get to. Knowing what you want instead gives the work a direction.
Completed on the Formulate platform, your client's answers are saved automatically and shared straight back to you, so you can review them before the next session rather than waiting for a paper copy to come back.
The CBT approach behind it
In common with other CBT methods, ‘Anger: A Developmental Map’ works by mapping how the parts of a problem connect and keep it going (formulation). The aim is not positive thinking but a clearer, shared understanding of what keeps a difficulty going — and practical, testable ways to change it.
Because it is a CBT tool it stays focused on the here-and-now links between thoughts, feelings, the body and behaviour, and it works best as one part of a wider course of therapy rather than as advice or a diagnosis.
Evidence & sources
This worksheet is grounded in established cognitive behavioural therapy theory and practice. Key sources include:
- Beck, A.T., Rush, A.J., Shaw, B.F., & Emery, G. (1979). Cognitive Therapy of Depression. New York: Guilford Press.
- Beck, A.T. (1999). Prisoners of Hate: The Cognitive Basis of Anger, Hostility, and Violence. New York: HarperCollins.
- Novaco, R.W. (1975). Anger Control: The Development and Evaluation of an Experimental Treatment. Lexington, MA: Lexington Books.
For use alongside professional support
Formulate provides educational CBT resources for use with a qualified therapist. They are not a substitute for professional assessment, diagnosis, or crisis care.
If you need urgent help now:
- Emergency services: 999 — if you or someone else is in immediate danger
- Samaritans: 116 123 — free, day or night, 365 days a year
- SANEline: 0800 689 5555 — 4:30pm–10:30pm, every day
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