If you are going to learn to control you anger, it is very important that you learn to distinguish facts from filters. You have to separate your thoughts from the objective facts of a situation. As you continue to use your anger log you will start to understand the difference between facts and the filter. You will see most of your filter from what you are writing down on the “trigger thoughts” column of your anger log.

If you let your filter get out of control, it will make you much, much angrier. Most of the time we don’t get upset about facts. We get upset about filter. Even in counseling for addictions and depression, there needs to be recognition of filters.

Now that you understand fact and filter, when you are evaluating your own situation check to see if it is filter or fact. Determine if your anger trigger is a fact or if it is your filter.

• Am I angry about something that happened, or my own conclusions?
• Am I reading into this situation, and that is why I am upset?
• Was I in a bad mood, and that is impacting how I see this?
• Was I mindreading here?
• Am I jumping to conclusions?
• Am I upset right now because of my filter?

If your anger filter is making you angry, then you have to question is this true? Question the validity of the thoughts. Is the thought that is making you angry a valid thought? You have to challenge the conclusion that you came to that there was an injustice that took place. Sometimes there really is no injustice. Sometimes it was just a problem that was in our heads.

• “Is this statement true?”
• Is he really “always” so disrespectful? No, not always.
• “is there any evidence that this is not true?”
• Well, yes, Sometimes she is very respectful to me.

Excerpt taken from “Take Control of Your Anger: A Step-by-Step Guide to Anger Management” by Michael Ballard, MA, NCC, LPC