Apologize to those you are angry with ahead of time. However, this apology is not for your emotions or actions, but for the difficulty that you may experience in expressing your thoughts. Your goal in doing this is to avoid putting the person you are communicating with on the defensive.
Once you do this, you can open up about why you’re upset. Just make sure to do it as calmly as possible. Try to think about what you’re going to say instead of using emotionally charged statements that may harm your cause later. You may have every right to be angry, but you also owe it to yourself to communicate responsibly.
Take heed when making self-statements.
Gil says that it’s important not to make unproductive self-statements. For example, avoid statements like: “I need to get rid of my anger” and “Why can’t I be less angry?”
Part of this process lies in realizing what you can control and what you can’t. You can’t control what someone else does, but you can control how you react to it. So don’t give all of your power away by spouting off in the wrong manner.
Make an effort to slow down your mental pace and don’t act impulsively. Try to envision the pace of anger itself. Take a minute to reflect so that you don’t respond too fast. This will increase the choices for how to deal with the situation at hand. Gil compares this to playing chess in that you want to think twice about your moves -- and the moves of your opponent.
Make a change.
Another thing to consider is why you’re angry in the first place. According to For Dummies, anger may reflect the state of how you view your life in general. This means listening to what you say to yourself about yourself.