THE TEST

Let It Go Test

Writing the Let It Go test does not mean you are an angry person or that you are unable to manage your anger. Instead, it is a safe space to help you understand yourself better. There is no pass or fail—it’s all about your honesty. The Let It Go test is focused on anger awareness and emotional growth, designed to support your journey toward better emotional understanding.

Multiple-Choice Questions

1. You are stuck in traffic and running late for an important meeting. What is the best response?

Accept the situation and call ahead to explain Honk repeatedly and shout at other drivers Speed through the shoulder of the road Turn around and go home

2. Your friend cancels plans at the last minute for the third time this month. How should you handle this?

Have a calm conversation about how this affects you Stop being friends with them immediately Cancel on them next time as revenge Pretend it doesn’t bother you

3. When someone cuts in front of you in line, what is the most effective response?

Politely point out that there is a line Push them out of the way Start an argument with them Complain loudly to everyone around

4. Your boss criticizes your work in front of your colleagues. What should you do first?

Take a deep breath and listen to the feedback Defend yourself loudly in front of everyone Walk out of the meeting Criticize your boss back

5. You discover someone has been spreading rumours about you. How do you respond?

Address it directly with the person calmly Spread rumours about them in return Confront them aggressively in public Ignore it and hope it goes away

6. What are the early warning signs that you are becoming angry?

Tense muscles, faster heartbeat, and negative thoughts Feeling sleepy and hungry Improved focus and energy Feeling happy and relaxed

7. Which emotion often comes before anger?

Hurt, fear, or frustration Joy and excitement Confusion and sleepiness Pride and confidence

8. What happens to your thinking when you are very angry?

It becomes narrow and focused on the problem It becomes clearer and more logical It improves your memory It has no effect on thinking

9. Why is it important to recognize your anger triggers?

So you can prepare and respond better So you can avoid all situations So you can get angrier faster So you can blame others

10. What is the difference between anger and aggression?

Anger is an emotion, aggression is a behaviour They are exactly the same thing Anger is worse than aggression Aggression is an emotion, anger is a behaviour

11. What is the most effective breathing technique for managing anger?

Slow, deep breaths from your diaphragm Quick, shallow breaths Holding your breath Breathing through your mouth only

12. Which physical activity is most helpful for releasing anger?

Going for a walk or jog Punching a wall Sitting still and thinking Eating comfort food

13. What is the “time-out” technique?

Removing yourself from the situation to cool down Punishing someone for making you angry Setting a timer for your anger Taking a nap when angry

14. Which statement about anger is true?

It’s normal to feel angry, but you can control your response Anger should always be expressed immediately Feeling angry means you are a bad person Anger should never be felt by anyone

15. What is progressive muscle relaxation?

Tensing and relaxing muscle groups to reduce stress Exercising until you are exhausted Massaging sore muscles Stretching before bed

16. What should you do after an anger episode?

Reflect on what happened and what you can learn Pretend it never happened Blame others for causing it Feel ashamed and avoid people

17. How can you make amends after expressing anger inappropriately?

Apologize sincerely and change your behaviour Justify why you were right to be angry Wait for the other person to apologize first Avoid the person completely

18. What is the benefit of keeping an anger journal?

It helps you identify patterns and triggers It makes you more angry It replaces the need for other coping strategies It proves you are always right

19. When is professional help recommended for anger issues?

When anger interferes with relationships or daily life Only when you hurt someone physically Never, anger is always manageable alone Only when ordered by a court

20. What role does self-compassion play in anger management?

It helps you learn from mistakes without harsh self-judgment It makes you soft and weak It excuses bad behaviour It has no role in anger management

Rating Questions (1 = Low, 5 = High)

21. How well do you recognize when you are starting to get angry?

1 2 3 4 5

22. How often do you feel angry during a typical week?

1 2 3 4 5

23. How confident are you in your ability to calm yourself down when angry?

1 2 3 4 5

24. How well do you understand what triggers your anger?

1 2 3 4 5

25. How effectively can you communicate when you feel angry?

1 2 3 4 5

26. How often do you use healthy coping strategies when angry?

1 2 3 4 5

27. How much does anger interfere with your relationships?

1 2 3 4 5

28. How quickly do you usually recover from feeling angry?

1 2 3 4 5

29. How aware are you of physical sensations when you get angry?

1 2 3 4 5

30. How often do you regret how you expressed your anger?

1 2 3 4 5

31. How well do you handle criticism from others?

1 2 3 4 5

32. How comfortable are you expressing anger in healthy ways?

1 2 3 4 5

33. How much do you think before acting when angry?

1 2 3 4 5

34. How supportive is your environment for managing anger?

1 2 3 4 5

35. How motivated are you to improve your anger management skills?

1 2 3 4 5

Reflection Questions

36. Describe a recent situation where you felt very angry. What happened, how did you respond, and what would you do differently now?

37. What are your three biggest anger triggers? For each one, explain why it affects you and describe a healthy way to respond.

38. Think about your physical warning signs of anger. Describe what happens in your body from the earliest signs to when you are very angry.

39. What coping strategies work best for you when managing anger? Describe at least three techniques and explain why they are effective.

40. How has your anger affected your important relationships? Give specific examples and describe what you want to change.

41. Describe a time when someone else’s anger affected you. How did it make you feel and what did you learn from that experience?

42. What thoughts typically go through your mind when you start getting angry? How could you challenge or change these thoughts?

43. Think about your childhood and family. How did you learn about anger and expressing emotions? What patterns do you want to change?

44. Describe your ideal response to a frustrating situation. What would you think, feel, and do differently than you do now?

45. How do you want others to see you when you are angry? What changes do you need to make to achieve this image?

46. What role does stress play in your anger? Describe how your anger changes when you are more or less stressed.

47. Think about a person who handles anger well. What do they do differently, and how can you apply their approach to your life?

48. What are your goals for anger management? Describe what success would look like for you in six months.

49. How do you currently handle conflict in your relationships? What communication skills would help you express anger more effectively?

50. Reflect on your journey with anger. What have you learned about yourself, and what advice would you give to someone struggling with similar issues?

THE TEST

Let It Go Test

Multiple-Choice Questions

1. You are stuck in traffic and running late for an important meeting. What is the best response?

2. Your friend cancels plans at the last minute for the third time this month. How should you handle this?

3. When someone cuts in front of you in line, what is the most effective response?

4. Your boss criticizes your work in front of your colleagues. What should you do first?

5. You discover someone has been spreading rumours about you. How do you respond?

6. What are the early warning signs that you are becoming angry?

7. Which emotion often comes before anger?

8. What happens to your thinking when you are very angry?

9. Why is it important to recognize your anger triggers?

10. What is the difference between anger and aggression?

11. What is the most effective breathing technique for managing anger?

12. Which physical activity is most helpful for releasing anger?

13. What is the “time-out” technique?

14. Which statement about anger is true?

15. What is progressive muscle relaxation?

16. What should you do after an anger episode?

17. How can you make amends after expressing anger inappropriately?

18. What is the benefit of keeping an anger journal?

19. When is professional help recommended for anger issues?

20. What role does self-compassion play in anger management?

Rating Questions (1 = Low, 5 = High)

21. How well do you recognize when you are starting to get angry?

22. How often do you feel angry during a typical week?

23. How confident are you in your ability to calm yourself down when angry?

24. How well do you understand what triggers your anger?

25. How effectively can you communicate when you feel angry?

26. How often do you use healthy coping strategies when angry?

27. How much does anger interfere with your relationships?

28. How quickly do you usually recover from feeling angry?

29. How aware are you of physical sensations when you get angry?

30. How often do you regret how you expressed your anger?

31. How well do you handle criticism from others?

32. How comfortable are you expressing anger in healthy ways?

33. How much do you think before acting when angry?

34. How supportive is your environment for managing anger?

35. How motivated are you to improve your anger management skills?

Reflection Questions

36. Describe a recent situation where you felt very angry. What happened, how did you respond, and what would you do differently now?

37. What are your three biggest anger triggers? For each one, explain why it affects you and describe a healthy way to respond.

38. Think about your physical warning signs of anger. Describe what happens in your body from the earliest signs to when you are very angry.

39. What coping strategies work best for you when managing anger? Describe at least three techniques and explain why they are effective.

40. How has your anger affected your important relationships? Give specific examples and describe what you want to change.

41. Describe a time when someone else’s anger affected you. How did it make you feel and what did you learn from that experience?

42. What thoughts typically go through your mind when you start getting angry? How could you challenge or change these thoughts?

43. Think about your childhood and family. How did you learn about anger and expressing emotions? What patterns do you want to change?

44. Describe your ideal response to a frustrating situation. What would you think, feel, and do differently than you do now?

45. How do you want others to see you when you are angry? What changes do you need to make to achieve this image?

46. What role does stress play in your anger? Describe how your anger changes when you are more or less stressed.

47. Think about a person who handles anger well. What do they do differently, and how can you apply their approach to your life?

48. What are your goals for anger management? Describe what success would look like for you in six months.

49. How do you currently handle conflict in your relationships? What communication skills would help you express anger more effectively?

50. Reflect on your journey with anger. What have you learned about yourself, and what advice would you give to someone struggling with similar issues?

Your Results