Private, practical, non-judgmental
Notice what anger is doing, then choose what helps.
ClearMind Anger Coach is for curiosity, skill practice, and pattern awareness. It does not diagnose you, label you, or replace therapy.
If there is immediate danger to you or someone else, contact local emergency services or a trusted crisis professional now. Step away from conflict if it is safe to do so.
Your local dashboard
Patterns, practice, and progress
Recent pattern
What to notice
Non-diagnostic self-reflection
Anger Insight Assessment
Answer based on the last few months. The result is a pattern summary, not a diagnosis.
Curiosity before conclusions
Do I really have a problem?
Anger is normal. The useful question is whether the reaction is helping you get what you want.
Reflection exercises
Quick private log
Anger Episode Log
Map trigger to consequence. The goal is awareness, not self-criticism.
Log insights
In the moment
Heat Check
Choose the closest state. The next step should be small, safe, and doable.
Practice before pressure
Cooling Tools
Use these when your body is activated or when you want a cleaner repair.
Short lessons
Learning modules
Concise ideas from CBT-style anger management, communication skills, and behavior change.
Evidence-informed, not overclaimed
Why this works
CBT anger cycle
Many anger-management programs map a chain: trigger, interpretation, body arousal, impulse, behavior, and consequence. Seeing the chain creates more places to choose a different response.
Self-monitoring
Logging episodes turns vague conflict into observable patterns: how often it happens, how intense it gets, what follows, and what helps recovery.
Breathing and arousal
Slow breathing with a longer exhale can help the body shift down from high activation. It is a regulation skill, not a cure.
Time-outs
A clear time-out is not avoidance. It is a pause with a return plan, used before words or actions create damage.
Cognitive reframing
Reframing asks whether a thought is complete, useful, and proportionate. It does not require pretending something is fine.
Motivational interviewing
People change more sustainably when they can explore ambivalence, personal values, and autonomy without being shamed or pushed.
Skill rehearsal
Tools become easier to use under pressure when they are practiced during calmer moments.
SAMHSA, Anger Management for Substance Abuse and Mental Health Clients: A Cognitive Behavioral Therapy Manual; NHS guidance on anger management; Miller and Rollnick motivational interviewing principles and reputable MI overviews.
Local plan
Personal anger plan
Use your logs or enter your own details. Keep it practical and printable.
When risk is higher
Safety plan
This is general education. If anyone may be harmed, contact local emergency services or a trusted professional immediately.
If you might hurt yourself or someone else, if someone is afraid for their safety, or if weapons are involved, stop using this app and contact local emergency services now.
High-risk steps
- Remove yourself from the situation if it is safe.
- Avoid driving while activated.
- Avoid alcohol or drugs when angry.
- Do not continue arguments by text, calls, or social media.
- Contact a trusted person who can help you stay away from conflict.
- Seek professional support if anger leads to threats, violence, fear in others, legal problems, substance use, self-harm, or relationship/work consequences.
Your data stays here
Settings
ClearMind stores data only in this browser unless you export it.
Data controls
Privacy and disclaimer
No account, backend, ads, analytics, or external tracking are used. Export files are yours to store carefully or delete.
This app is educational and self-reflective. It is not therapy, diagnosis, emergency support, or a promise to cure anger.
Future ethical offerings
Possible future paid options could include premium guided programs, printable workbooks, a therapist or coach referral directory, workplace anger courses, family communication courses, and private journaling export. Crisis and safety flows should never contain ads or manipulative upsells.