From the College of Mental Health Counselling

The anger test

by Daniel Keeran, MSW, President
 The anger test
By Daniel Keeran, MSW, President
College of Mental Health Counselling
Anger is a major issue in mental health and requires focused attention to address and distinguish healthy
and unhealthy anger. Anger and negativity are food for depression and may lead to violence: domestic
bullying or abuse, physical fighting, assault, homicide, or suicide. The writer encourages the reader to
distribute this instrument to family, friends, and throughout social media. The user is invited to use this as an
exercise for increasing the awareness of anger.
Instructions: Respond to each numbered item in the short list here as either “True” or “False” for you. A
“True” response may identify a potential area for training. Reflect on whether an item identifies a problem or
issue in the way you manage your anger. Anger requires boundaries, and a moral value (e.g. OK or not OK)
can be assigned to strengthen boundaries for anger. Assess whether you believe the following:
TF 1. It is OK to direct anger toward others sometimes.
TF 2. It is OK to shout or yell when you feel angry.
TF 3. It is OK to use obscene gestures, cursing or profanity, or earthy or foul language, when you
are angry.
TF 4. It is OK to throw objects or destroy property when you feel angry.
TF 5. It is OK to discipline a child when you feel angry.
TF 6. It is OK to punch, kick, chase, push, grab, slap, scratch, bite, slam a door, stomp, pound
your fist, point your finger, spit on, block a path, and stand over a person or use other physical
ways to express anger.
TF 7. It is OK to direct serial criticisms toward a person.
TF 8. It is OK to dominate the conversation.
TF 9. It is OK to use long silences or refuse to answer questions when you feel angry.
TF 10. It is OK to take revenge, or get back at a person, or hold a grudge for a perceived injustice
done to you.
TF 11. It is OK to use humiliating or demeaning sarcasm toward a person or to use humour at
another’s expense.
TF 12. It is OK to call someone demeaning names.
TF 13. It is OK to mock, deride, or make fun of a person.
TF 14. It is OK to speak against a person to undermine them to others.
TF 15. It is OK to make a blanket condemnation of a person, e.g. “You always/never…”
TF 16. It is OK to “guilt trip” a person, e.g. “You make me want to die.”
TF 17. It is OK to speak of resolved past offenses, as an expression of anger.
TF 18. It is OK to express passion or to be indignant about an injustice done to you or someone
else.
TF 19. It is OK to threaten or bring harm or injury when you are feeling angry.
TF 20. It is OK to send negative emails to someone you feel angry toward.

You may value this anger test as a positive contribution to the lives of others and would like to donate securely here.

For the healthy expression of anger see

https://www.academia.edu/35336621/The_Healthy_Expression_of_Anger
a

Emotional Intelligence Self-Test (30 Items)

 Emotional Intelligence Self-Test (30 Items)
by Daniel Keeran, MSW
from the
College of Mental Health Counselling

Scoring: To score your level of emotional intelligence, mark the following statements as True (T) or False (F) for you. For
your score, subtract the number of F answers from the whole. A number above 2 or 3 F answers, indicates a need to focus
more on your emotional Intelligence in that area or those areas.
___ 1. I can recall a time when I felt at least a little fear.
___ 2. I can recall a time when I felt at least a little anger.
___ 3. I can recall a time when I felt at least a little guilt.
___ 4. I can recall a time when I felt at least a little sad.
___ 5. I can recall a time when I felt at least a little empty.
___ 6. I can recall a time when I felt at least a little low self-worth.
___ 7. I can recall a time when I felt at least a little despair.
___ 8. I can recall a time when I felt at least a little empathic toward someone.
___ 9. I can recall a time when I felt at least a little happy.
___ 10. I can recall a time when I felt at least a little celebratory.
___ 11. I can recall a time when I felt at least a little jealous.
___ 12. I can recall a time when I felt at least a little envious .
___ 13. I can recall a time when I felt at least a little nostalgic.
___ 14. I can recall a time when I felt at least a little curious.
___ 15. I can recall a time when I felt at least a little hopeful.
___ 16. I can recall a time when I felt at least a little pessimistic or cynical or negative.
___ 17. When I feel an emotion, I often tell someone.
___ 18. When I feel angry or a little frustrated toward someone, I will make an assertive statement to the person
with whom I feel angry or frustrated if I think we could both benefit.
___ 19. I can recall a time when I felt sad, and I have cried.
___ 20. I can recall a time when I felt guilty, and I sometimes confess it to someone.
___ 21. When I have a problem, I usually work it out myself.
___ 22. When I have a problem, I usually reach out for someone I trust who might be able to help me.
___ 23. One may use a general emotion term to hide a specific emotion, e.g. ‘disappointed’ or ‘hurt’ or ‘upset’ to
hide anger or sadness.
___ 24. One might use anger to hide fear or sadness or emptiness or some other emotion, or one might fill deep
emptiness with a kind of “emotion stew.”
___ 25. I am able to set emotional boundaries for myself, e,g, “That’s private” or “If someone is sorry for
something, I will not discuss the matter further unless they want to.”
___ 26. I make every effort to speak respectfully, neither too passive nor too aggressive or destructive.
___ 27. I am familiar with grieving and able to support those who are feeling grief.
___ 28. I am able to increase feelings of hope by helping people identify choices and develop an action plan.
___ 29. I believe in the value and importance of putting emotions into words as a way of managing emotions and
to let others know how I feel, for their benefit and mine.
___ 30. I am committed to expressing emotions in a non-destructive, non-manipulative and straightforward
manner.

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