Anger Management Tool: My Feelings Letter

Use these feeling stems/letter format to identify and work through your feelings connected to a person, or a past or current life experience.  Feel free to use other feeling words if they are not listed here.

Also, feel free to record “multiple entries” for any of the feeling stems listed (i.e., you may feel angry about have 2-3 issues at this time).  If you desire, give yourself permission to share your letter with a safe friend, Sponsor, Pastor, Therapist or if you are ready, with the person who you are writing the letter to.

Dear __________________________

1) Right now, I feel…

2) I am angry that…

3) I get angry when…

4) I feel frustrated…

5) I feel sad…

6) It hurts me…

7) I feel disappointed…

8) I’m afraid…

9) I worry…

10) I am grieving…

11) I feel depressed…

12) I feel ashamed…

13) I apologize…

14) I was wrong…

15) I understand…

16) I see your point about…

17) I imagine you feel…

18) I feel relief…

19) I appreciate…

20) I love…

21) In Conclusion…

As time permits, please read Experiencing and Expressing Anger Part 1 of 4, Part 2 of 4 and Part 3 of 4.  Feel free to leave a comment or pass this post to others who you think would like to read it and could benefit from the information.  By all means, please visit my other page at dr ken mcgill’s blog for more helpful counseling information.

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About Dr Ken McGill

Dr. Ken McGill is an ordained minister and has been involved in counseling for more than 25 years. Dr. McGill holds a Bachelor's degree in Religion from Pacific Christian College (now Hope International University), a Certificate of Completion in the Alcohol and Drug Studies/Counseling Program from the University of California at Los Angeles and a Masters degree in Clinical Psychology from Antioch University. Dr. McGill received his Doctorate in Clinical Psychology with an emphasis in Family Psychology from Azusa Pacific University in May, 2003. Dr. McGill's dissertation focused on the development of an integrated treatment program for the sexually addicted homeless population, and Ken was "personally mentored" by dissertation committee member Dr. Patrick Carnes, a pioneer in the field of sex addiction work. Dr. McGill authored a chapter in the text The Clinical Management of Sex Addiction, with his chapter addressing the homeless and sex addiction. Dr. McGill is also a Licensed Marriage and Family Therapist in the States of Texas and California and Mississippi, and is a Certified Sex Addiction Therapist, through the International Institute for Trauma and Addictive Professionals (IITAP). Dr. McGill had a private practice in Glendora, CA (Aspen Counseling Center), Inglewood, CA (Faithful Central Bible Church), and Hattiesburg, MS (River of Life Church), specializing in the following areas with individuals, couples, families, groups and psychoeducational training: addictions and recovery, pre-marital, marital and family counseling, issues related to traumatization and abuse, as well as depression, grief, loss, anger management and men's and women's issues. Dr. McGill also provided psychotherapeutic treatment with Student-Athletes on the University of Southern Mississippi Football and Men's Basketball teams. Dr. McGill served as the Director of the Gentle Path Program, which is a seven-week residential program, for people who are challenged with sexual addiction, sexual anorexia, and relationship issues. Dr. McGill also supervised Doctoral students in the Southern Mississippi Psychology Internship Consortium with the University of Southern Mississippi. Dr. McGill was inducted into the Azusa Pacific University Academic Hall of Honor, School of Behavioral and Applied Sciences, in October, 2010. Dr. McGill currently works as a Private practice clinician with an office in Plano, Texas, providing treatment with people who are challenged in the areas mentioned above.

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