Use the score as a starting point

HelpClinic's original anger self-check is designed for reflection on your answers. The total is not a diagnosis, cannot identify the cause of anger, and cannot tell you which question mattered most to you. You can pick an answer that caught your attention rather than judge yourself by the final number. There is no need to turn the score into a verdict about your character.

Anger can arise in different contexts (NHS anger information). The total cannot describe the particular situation in which you need support.

Look at a recurring situation

Choose a recent example that feels manageable to consider. Write what happened without assigning blame to yourself or someone else. You can keep the description broad and leave out details you do not want to record.

  • What tends to happen before anger appears? Is that situation still ongoing?
  • What helped, even a little? What support was missing, or what would you like to keep using?
  • What was the cost to your time, rest, work, or relationships? What boundary would help, such as a pause in a conversation or clearer responsibilities?

You do not need an answer to every question. Include other people's actions and circumstances you cannot easily change. You do not have to solve the whole situation alone.

Choose a small, safe action

When safe, pause the interaction and give yourself time or space. You might say you will return to the topic later, delay a message, or contact someone you trust. Choose one action that fits your circumstances. You do not need to remain somewhere dangerous to finish reflecting.

If anger is harming everyday life or relationships, seek qualified help. Other self-checks about stress, sleep, or loneliness are optional ways to describe your experience, not illness labels. Stop if they become burdensome.

Everyday support and crisis help

If useful, HelpClinic offers a journal and self-help exercises. A short note about the situation and your chosen step can be enough for today. The app does not provide crisis care or replace a qualified professional or emergency services.

If there is immediate danger, you cannot stay safe, or you risk hurting yourself or someone else, contact local emergency services and seek help from a trusted person. In the US, call 911 for emergencies; crisis support is available at 988. In the UK, call 999 for emergencies; Samaritans is available in the UK and Ireland at 116 123. Elsewhere, use local services.

Sources