Tip #5 - Take it out on your journal. It is the ideal place to vent your frustrations.
Sometimes one needs a place where they can safely express negative feelings. Rather than losing your cool at the office or with a loved one, which can easily escalate and lead to regret, retreat to your writing space at the first opportunity. There, lay it all out on the page or computer screen. I find venting is more effective when typing because I am better able to keep up with the thoughts racing through my head as opposed to handwriting them, which is considerably slower.
Allow all thoughts to appear on the page/screen. Do not censor them, just proceed with this task until you cannot, or do not, want to write any more. I guarantee you will feel a huge release from any pent-up negative energy. Do not read this entry immediately, if ever. Allow it to sit. Wait a few days if you do decide to review what you wrote. You can also choose to get rid of it. There are no rules.
If after a few days you are still stewing over whatever happened that incited your anger, take some time to read through the entry, if you still have it. Are there any solutions? Do you feel the need for additional angry writing? If so, go at it. I repeat this exercise two more times if there is a situation over which I am obsessing.
However, if you fail to find peace or resolution, you may need to talk it out with the offending person. If you cannot directly speak with that person, perhaps a trusted friend or a professional can provide some guidance that will lead to relief.
Anger is stressful. I've found writing out my anger to be an effective way to not only alleviate it, but also to find solutions for dealing with whomever or whatever has upset me, or at least resolve to get over it. The next time you want to strike out at someone, take it out on your journal first.