Irritation Self Assessment

I'll read the following list of irritations & rate each one on the following scale from 1 to 5 as to its impact on my life.

• 1 = no irritation

• 2 = mild irritation

• 3 = moderate irritation

• 4 = marked irritation

• 5 = severe irritation

1  2  3   4  5 1. Waitress gets my order mixed up.

1  2  3   4  5  2. Co-worker comes to work late without calling.

1  2  3   4  5  3.  Bus or taxi passes me as I try to call or wave it down.

1  2  3   4  5  4.  People are talking behind me in a movie.

1  2  3   4  5  5.  People are smoking in a non-smoking section.

1  2  3   4  5  6. Waiting in a long line as people try to push ahead of me.

1  2  3   4  5  7. An airplane, train, or bus connection is missed.

1  2  3   4  5  8. A client is late for an appointment without calling.

1  2  3   4  5  9. An event begins between 15 & 30 minutes late.

1  2  3   4  5 10. An event begins between 30 & 60 minutes late.

1  2  3   4  5 11. An event begins more than 1 hour late.

1  2  3   4  5 12. I wait & wait for a clerk to assist me.

1  2  3   4  5 13. I have to wait in my doctor's office more than 30 minutes past the time of my appointment.

1  2  3   4  5 14. People are making noise outside of the room where I'm trying to sleep.

1  2  3   4  5 15. An airline loses my luggage.

1  2  3   4  5 16. The weather is lousy on my vacation.

1  2  3   4  5 17.The sun isn't shining.

1  2  3   4  5 18. It's raining.

1  2  3   4  5 19. A store is sold out of an item I wanted to buy.

1  2  3   4  5  20.  A pushy salesman is urging me to buy something.

1  2  3   4  5  21. Someone nags me to stop a behavior I enjoy.

1  2  3   4  5  22.   I misplace my keys & can't get into my car, house, or office.

1  2  3   4  5  23.  Someone cuts me off in traffic.

1  2  3   4  5  24.  Someone in traffic calls me a name.

1  2  3   4  5  25.  I get an unsolicited phone call from a salesperson.

1  2  3   4  5  26. My mail box is loaded with junk mail.

1  2  3   4  5  27.  I arrive somewhere & I find it closed.

1  2  3   4  5  28.I'm put on hold when calling someone on the phone.

1  2  3   4  5  29. I get a crank call after I have gone to sleep.

1  2  3   4  5  30. Someone is making loud eating noises.

1  2  3   4  5  31.Someone is cracking gum loudly.

1  2  3   4  5  32. Someone smells (body odor or strong perfume).

1  2  3   4  5  33. A store is crowded.

1  2  3   4  5  34. A hotel has no vacancy.

1  2  3   4  5   35. My car runs out of gas.

1  2  3   4  5   36. My car gets a flat tire.

1  2  3   4  5    37. My car breaks down.

1  2  3   4  5    38. I lose something worth less than $5.

1  2  3   4  5    39. I lose something worth $5 to $20.

1  2  3   4  5   40. I lose something worth more than $20.

1  2  3   4  5   41. People don't recognize me even though I've been introduced to them before.

1  2  3   4  5  42. When I've raised my hand to be recognized & a person doesn't call on me.

1  2  3   4  5  43. When a public speaker can't be heard.

1  2  3   4  5  44. When a clerk, or waiter, treats me crudely, or disinterested.

1  2  3   4  5  45. When someone doesn't laugh at my joke.

1  2  3   4  5  46. When I get lost in a "new'' place, because of poor directions I've been given.

1  2  3   4  5  47. When I have to repeat what I have just said.

1  2  3   4  5  48. When a menu lists no prices.

1  2  3   4  5  49. When I can't understand the language a person is speaking to me.

1  2  3   4  5  50. When someone dresses or acts in a way I find repulsive.

For the next 10 items, fill in specific personal irritations for me & rate them:

1  2  3   4  5  51.

1  2  3   4  5  52.

1  2  3   4  5  53.

1  2  3   4  5  54.

1  2  3   4  5  55.

1  2  3   4  5  56.

1  2  3   4  5  57.

1  2  3   4  5  58.

1  2  3   4  5  59.

1  2  3   4  5  60.

Steps to overcome irritations

Step 1: I first need to clarify how irritations differ from those things that truly anger me. I'll respond to the following in my journal: