If you dump your anger aggressively, challenge your unrealistic thinking. Aggressive behavior is commonly fueled by unrealistic expectations. People aren’t going to treat you fairly 100% of the time. Your children aren’t going to listen to you 100% of the time. Your spouse won’t always give you the attention you desire. Accept it and realize that you’re making assumptions when you have unrealistic expectations. The behavior of others isn’t always about you.
Replace your unreasonable expectations with different thoughts. Seek alternate explanations for someone’s actions when you find yourself becoming angry. What are some other possible reasons for the situation at hand?
Learn to pause and think before you act. If you’re a dumper, you’re probably like a bull in a china shop, wreaking havoc without any thought about what you’re doing. Count to ten, take a deep breath, and then speak carefully. There is nothing stronger than maintaining control over yourself.
You can often prevent situations that make you angry. Do what you can to avoid issues before they get started. If there are people, places, or situations that seem to trigger angry feelings, attempt to minimize your exposure to those triggers. Here are two examples: When your child doesn’t clean their room, shut the door instead of getting angry about the mess. If you're easily angered by traffic, use public transportation instead of driving to work.