If you are frequently consumed by anger, here are some actions you can take.
Stop and reflect on your anger
Now, this is difficult in the heat of the moment. Once the anger train has left the station, it’s almost impossible to bring it back in. So, take time when you are not angry to think about what has tripped you up the most.
What kinds of situations make you angriest? Who makes you angriest? Why do you think that happens? Is your anger really a cover for some other emotion?
These questions are only intended to be starting points. Follow your curiosity wherever it leads you.
Now think about what you can do instead of being angry
Do your best to remove the angry response and replace it with something else. “Remove and replace” is an extremely powerful strategy, but it first requires awareness. To change a bad behavior, you first need to know that it’s there. And context matters. So collect as much evidence of your angry interactions as possible. This will be hugely beneficial when you take the steps to do something about it.
Reflect. Remove and replace. Repeat.
Remember these words. Create a 4-R acronym of some sort if you need to. (Hey, I should copyright that!)