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About this tool
Test your anger issues
The Anger Test is a 10-question self-reflection quiz that puts you in ordinary provoking situations — being cut off in traffic, corrected by your boss in front of the team, a friend cancelling 30 minutes before — and scores each answer from 1 to 5 for a total between 10 and 50. That total places you in one of five bands (Minimal 10-15, Low 16-25, Moderate 26-35, Elevated 36-42, High 43-50), each with a named response style and matching immediate, long-term and lifestyle suggestions. It is an informational self-check for noticing patterns, not a diagnosis; a clinician is the only person who can assess anger clinically.
Open Anger Test on AltFTool — it loads instantly in your browser.
Click Start Assessment → under the How It Works panel. The Give Your Answers screen then shows one scenario at a time, each with five options lettered A to E, and a Question 1 of 10 counter beneath the progress bar.
Tap the option closest to your real reaction — the quiz advances on the tap, with no submit button. After the tenth answer the result screen opens with your band name and Score: N points plus its range, from Minimal Anger 10-15 points to High Anger 43-50 points, a Stress & Anger Correlation percentage, and tips grouped under ⚡ Immediate Actions, 🎯 Long-term Strategies and 🌿 Lifestyle Changes.
In Download Your Report, click Download PDF Report to save Anger-Report-YYYY-MM-DD.pdf — the button reads Generating PDF... while it builds — or Share Results to send that same file. 🔄 Take Assessment Again reloads the page for a fresh run.
You pick what you would actually do in a specific situation, which is harder to flatter yourself on than rating your own temper out of ten.
The same total also maps to a response pattern — constructive, passive, reactive, suppressed or chronic — because bottled-up anger and explosive anger need different responses.
The Moderate band gets 4-7-8 breathing and the STOP technique; the High band leads with getting a licensed professional involved.
Each of the 10 questions offers five responses worth 1 to 5 points, so the total runs from 10 to 50. Above 35 the result is flagged as Elevated, and 43 or more as High, which is where the tool starts recommending professional support rather than self-help techniques.
It means the responses you selected describe stronger reactions than most people report, in enough situations to show a pattern. It is not a diagnosis — a self-report questionnaire cannot account for context, stress, sleep, grief, pain or anything else feeding the reaction. If the result worries you, or if others have raised it, speak to a doctor or a licensed therapist.
Anger itself is a normal emotion, not a disorder, and there is no standalone diagnosis for it in the major classification systems. It can, however, be a prominent feature of conditions such as depression, PTSD or substance use, which is one reason a clinician assessment is more useful than a score. Persistent anger that affects your relationships, work or health is worth raising with a professional.
Interrupt the physical build-up before you respond. The technique this tool offers at the moderate band is 4-7-8 breathing — inhale for 4 seconds, hold for 7, exhale for 8 — and at higher bands, physically leaving the situation and using sensory grounding: name 5 things you can see, 4 you can hear, 3 you can feel, 2 you can smell, 1 you can taste. If you ever feel you might harm yourself or someone else, contact a crisis line or emergency services immediately.