Managing Frustration & Anger

Managing Frustration & Anger Workbook
Understand anger, reduce emotional build-up, and respond with control and clarity — without bottling it up or exploding.
 
Product Description
 
Managing Frustration & Anger is a therapist-designed self-help workbook created to support adults who feel easily irritated, overwhelmed, short-tempered, or emotionally reactive — or who suppress anger until it spills out in ways they regret.
Anger itself isn’t the problem.

It’s how anger builds, is misunderstood, or goes unexpressed that causes damage — to relationships, health, and self-respect.
 
This workbook offers a calm, structured space to help you understand where frustration and anger come from, how they escalate, and how to respond in ways that protect both your wellbeing and your relationships.
 
Designed by experienced UK therapists, this workbook blends CBT-informed psychology, nervous-system awareness, and emotional regulation tools to help you move away from emotional overload and towards steadier, more intentional responses.
 
This isn’t about “calming down”.

It’s about regaining control and expressing yourself safely.
 
What This Workbook Helps With
 
This workbook is especially helpful if you:
 
Feel easily frustrated or irritated
Snap or shut down under pressure
Bottle anger until it erupts
Feel guilty or ashamed after angry reactions
Experience tension, resentment, or emotional build-up
Struggle with conflict or boundaries
Want to respond rather than react
 
If anger feels unpredictable or exhausting, this workbook helps you understand and manage it more effectively.
 
What You’ll Learn & Explore
 
Inside this workbook, you’ll explore:
 
What frustration and anger really are (and common myths)
The difference between healthy anger and reactive anger
How stress, overwhelm, and boundaries fuel anger
The anger build-up cycle (CBT-informed)
Emotional and physical warning signs
Fight, flight, freeze, and shutdown responses
Regulating anger before it escalates
Expressing anger assertively (not aggressively)
Reducing resentment and emotional pressure
Creating a personal anger-management plan
 
The focus is on awareness, regulation, and expression — not suppression or blame.
 
What’s Included
 
Printable PDF workbook (up to 40 pages)
Therapist-designed structure
Clear psychoeducation (plain English, low jargon)
Guided reflection and practical exercises
CBT-informed anger and frustration tools
Nervous-system grounding strategies
Space for notes and real-life application
 
Format: PDF (print-only)
Delivery: Instant digital download
Designed by: Experienced UK therapists
Use: Personal self-help and reflection