How do I journal about different “types” of my anger without judging myself?

Try a simple sort-and-name exercise. 1) Recall 2–3 recent moments of anger. Title each with a short label, like “boundary anger,” “injustice anger,” “overwhelm anger,” or “old-wound anger.” 2) For each, note: a) trigger (what happened), b) body cues (heat, tight jaw, racing thoughts), c) urge (what you felt like doing), d) value signaled (fairness, respect, rest, safety). 3) End with a neutral sentence: “This anger points to my value of __.” The goal is understanding, not fixing. In Stoic, you can use the prompt to create one entry per label and keep the tone descriptive and kind.

What should I write to tell apart useful, protective anger from simmering resentment—especially with work stress?

Use a short check: 1) Time course—does it flare and pass after you act on a clear boundary (protective), or linger and grow (resentment)? 2) Clarity—can you name a specific request (protective), or is it vague and generalized (resentment)? 3) Agency—what’s in my control (my response, a boundary) vs. not (others’ choices)? Journal with prompts: • “The boundary I need is…” • “The request I can make is…” • “What’s outside my control is…” • “If nothing changes, my next kind step for myself is…” Capturing this in Stoic helps you see patterns across entries.

I overthink when I’m angry. How can I structure today’s entry so I don’t spiral?

Keep it short and sensory. Try the ABC layout: A) Activating event: one sentence, just facts. B) Beliefs/thoughts: list 3 thoughts you had. C) Consequences: body sensations and urges. Then add two balancing steps: D) Dichotomy of control—one thing I can do; one thing I’ll let go. E) Energy shift—one 5-minute action that lowers arousal (step outside, stretch, drink water). End with a reframe: “My anger is information about __, not a verdict about me.” In the Stoic app, reuse this ABC+D+E structure whenever anger shows up to keep entries focused and grounded.

Journaling Idea - On Anger.

What kinds of anger have you experienced?

Can you categorize “anger” into types? Or, can you describe different ways anger seems to exist?

Journal in Stoic

Written by

Zach Beauvais

Published on

Nov 11, 2021

Journal in Stoic

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Zach Beauvais

Writing & User Experience

Zach helps stoic design experiences for mental and emotional wellness, creating guided meditations, mindful walks, and journaling prompts rooted in Stoic philosophy. He also serves as Marketing Director at Cornell’s ILR School, where he helps leaders clarify their purpose and turn ideas into content that engages students, faculty, and collaborators. With over 15 years of experience in storytelling, community building, and content strategy, Zach brings both creativity and clarity to his work. Outside of writing and strategy, he enjoys photography, making coffee, and carving spoons, bowls, and cups from green wood.

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