Anger is a normal human emotion, but how we handle it can either build up or tear down our relationships and our witness as followers of Christ. Scripture reminds us, “Be angry and do not sin; do not let the sun go down on your anger” (Ephesians 4:26). As believers, we are called to reflect Christ’s love, patience, and self-control—even when we’re upset. This Anger Management Evaluation is designed to help you honestly assess your patterns of anger, your responses, and your openness to God’s transforming work in your life.

Read each statement carefully and consider how often it is true for you. Use the following scale as you reflect:
1 = Never
2 = Rarely
3 = Sometimes
4 = Often
5 = Always

Be honest with yourself and with God. This is a tool for spiritual growth, not judgment.

Anger Management Evaluation

  1. I pray and ask God for help when I feel angry.

  2. I tend to raise my voice or shout when I am upset.

  3. I hold grudges and find it hard to forgive those who have hurt me.

  4. I am able to calmly express my feelings when I’m angry.

  5. I feel guilty or ashamed after losing my temper.

  6. I ask for forgiveness from God and others when I have acted out in anger.

  7. I use harsh or sarcastic words when I’m upset.

  8. I avoid people or situations that make me angry rather than addressing the issue.

  9. I notice physical symptoms (like headaches or tension) when I’m angry.

  10. I reflect on what triggers my anger and try to address the root causes.

  11. I turn to Scripture or prayer to help me calm down.

  12. I blame others for my anger or my reactions.

  13. I have damaged relationships because of my anger.

  14. I am quick to apologize when I realize I’ve hurt someone in anger.

  15. I replay angry events in my mind long after they’ve happened.

  16. I seek advice or support from Christian friends or mentors about my anger.

  17. I try to see things from the other person’s perspective, even when I’m upset.

  18. I use physical actions (like slamming doors or hitting objects) when I’m angry.

  19. I ask the Holy Spirit to help me develop self-control.

  20. I struggle to admit when I am wrong in a disagreement.

  21. I find it difficult to forgive myself for angry outbursts.

  22. I am able to resolve conflicts without yelling or name-calling.

  23. I notice that my anger often masks other emotions, like fear or hurt.

  24. I have sought professional or pastoral help for my anger issues.

  25. I feel justified in my anger, even if it hurts others.

  26. I avoid talking about my anger with my spouse, family, or friends.

  27. I try to resolve conflicts quickly, rather than letting anger fester.

  28. I feel my anger is out of control at times.

  29. I use humor or distraction to avoid dealing with my anger.

  30. I believe anger can be used for good when handled in a Christ-like way.

  31. I have been told by others that I have an anger problem.

  32. I ask God to help me respond with grace, even when provoked.

  33. I struggle to trust God with situations that make me angry.

  34. I feel anger is always sinful, no matter what.

  35. I have learned healthy ways to express my anger without hurting others.

  36. I withdraw or give the silent treatment when I’m upset.

  37. I am quick to listen and slow to speak when I feel angry.

  38. I am able to forgive others as Christ has forgiven me.

  39. I notice patterns in my anger that I want to change with God’s help.

  40. I believe God can transform my anger into something positive and redemptive.

Scoring Key

Add up the numbers you selected for all 40 statements. Your total score will fall somewhere between 40 and 200. Use the guide below to reflect on your current approach to anger and identify areas for growth.

40–79: You demonstrate strong self-control and Christ-like responses to anger. You likely handle conflict with grace, seek God’s help, and regularly practice forgiveness. Continue to nurture these habits and encourage others in their journey.

80–119: You are generally managing anger well, but there may be a few areas that need attention. Review your higher-scoring items to see where you can grow. Consider seeking accountability or practical strategies to strengthen your responses.

120–159: You may be struggling with anger in several areas. Patterns of unresolved anger, harsh words, or difficulty forgiving could be affecting your relationships and spiritual walk. Prayerfully consider seeking support from a trusted Christian friend, mentor, or counselor.

160–200: Anger may be a significant challenge in your life right now. It could be impacting your relationships, health, and spiritual growth. Don’t be discouraged—God offers hope and transformation. Reach out for pastoral or professional help, and invite the Holy Spirit to guide you toward healing and new habits.

No matter your score, remember that growth is always possible with God’s help. Use your results as a starting point for prayer, reflection, and positive change. “He gives more grace” (James 4:6), and His power is made perfect in our weakness.