Am I Carrying Hidden Anger?
💛 HEART CHECK WORKSHEET
Based on Psalm 139:23–24 & Proverbs 22:24–25
“Do not make friends with a hot-tempered person, do not associate with one easily angered, or you may learn their ways and get yourself ensnared.”
🔍 SECTION 1: Reflective Questions
Circle One:
In the past 7 days, have I felt...
Easily irritated? Yes / No
Frustrated with small things? Yes / No
Defensive in conversations? Yes / No
Distant from someone without fully knowing why? Yes / No
Quick to vent but slow to forgive? Yes / No
🧠 SECTION 2: Triggers & Traces
What triggered you this week?
Write 1–3 situations where your mood shifted quickly.
Ask:
What emotion was underneath my reaction?
☐ Fear
☐ Rejection
☐ Shame
☐ Injustice
☐ Hurt
☐ Abandonment
☐ Embarrassment
Now finish this sentence:
“This moment made me feel __________ because deep down I fear __________.”
🫀 SECTION 3: Inner Dialogue
What did your inner voice sound like this week?
Was it harsh? Critical? Self-blaming? Prideful?
Write down one repeating phrase or thought you noticed: ________________.
Ask:
Would I say this to a friend?
If not, why is it okay to say to myself?
🪞 SECTION 4: Relationships Mirror
Check all that apply:
☐ I avoided a difficult conversation
☐ I snapped or grew cold toward someone
☐ I replayed something offensive in my head
☐ I gave someone the silent treatment or avoided them
☐ I felt resentment but never expressed it
Name the person or situation you may need to forgive or release:________________.
🙏 SECTION 5: Heart Surrender Prayer Prompt
“Search me, O God, and know my heart…” – Psalm 139:23
Write a prayer asking God to reveal and heal the hidden places:
Dear Lord,
I invite You to search my heart and show me the places where I’ve hidden anger, hurt, or resentment.
Help me to forgive, to let go of what weighs me down, and to trust You with the pain.
I surrender __________________________________________________
I ask You to heal me from __________________________________________________
Lead me in Your everlasting way.
Amen.
“Search me, God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting.”
