Irritability Tracker
A weekly self-monitoring log rating irritability alongside sleep, stress and physical states, with fuse-lengthening strategies and a reflection on the main trigger.
1-page fillable PDF · US Letter (prints on A4) · Self-monitoring
- Approach / concern
- Anger
- Technique
- Self-monitoring
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Irritability Tracker?
Irritability is a lowered threshold for anger and frustration. It’s common in depression, anxiety, PTSD, ADHD, perimenopause, chronic pain and sleep loss. Monitoring physiological and situational factors helps clients see what lowers their threshold.
Why it works
Anger and irritability are linked to many forms of psychopathology and to physiological arousal (Novaco, 2010). Self-monitoring is a core component of effective CBT-based anger treatments (DiGiuseppe & Tafrate, 2003).
When to use it
- Irritability with depression or anxiety
- Sleep problems and shift work
- Parents under stress
- Chronic pain and perimenopause
How to use it in session
- Rate irritability each evening.
- Note sleep, stress and physical states.
- Record what helped.
- Look for patterns after a week.
- Choose fuse-lengtheners.
Clinician tips
- Screen for depression, bipolar disorder and medical causes.
- Normalize irritability as a signal, not a character flaw.
- Pair with the anger incident log for bigger episodes.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Why am I so irritable lately?
Common causes include poor sleep, stress, low mood, pain, hormonal changes and burnout. Tracking helps identify yours.
When should I see a doctor about irritability?
If it’s persistent, severe, or comes with mood changes, sleep problems or physical symptoms.
References
Novaco, R. W. (2010). Anger and psychopathology. In M. Potegal, G. Stemmler, & C. Spielberger (Eds.), International handbook of anger (pp. 465-497). Springer.
DiGiuseppe, R., & Tafrate, R. C. (2003). Anger treatment for adults: A meta-analytic review. Clinical Psychology: Science and Practice, 10(1), 70-84.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
