Identification

• Many times, anger can be triggered by specific circumstances--stress at work, responsibilities at home, pressures that build up slowly over time. You can reduce them first by identifying what they are and then pinpointing those times and places when they are most likely to affect you. For example, if you have a long commute, you may be inclined to lash out when you first get home. Or you may feel increased stress because your cubicle at work is near a thoroughfare which can be distracting before and after lunch. Address those moments by establishing a "time out"--ask your family not to bother you for 20 minutes when you first arrive home or arrange to take a break during those moments when the traffic around your cubicle is heavy.
  
  

Relaxation Techniques

• Yoga and many similar practices teach deep breathing techniques which help practitioners relax. You might consider taking a few courses with an eye on anger management. Even if you don't want to invest in a full-bore class, you can use a few simple breathing techniques when you feel anger levels rising. Sit in a quiet place if you can and close your eyes. Breathe in for a count of 10, breathe out for a count of 10 and repeat the cycle for 5 to 10 minutes, paying close attention to the inner sensations of your body. Try to think of relaxing, peaceful imagery while you do. Breathe in from your diaphragm rather than your chest and repeat calming words like "peace" or "relax" if you like. When the exercise is complete, you should be able to face the situation much more readily. Formal yoga courses can teach you similar techniques which you can use whenever you start to feel angry.
  
  

Communication

• Anger often arises from a lack of communication: an inability to understand the other person's intentions and/or a concern about being hurt. If you feel yourself growing frustrated with someone else, slow down and consider your responses carefully before proceeding. Listen to the other person when he speaks and try to understand where he might be coming from. Try not to get defensive, and look for solutions rather than simply venting your emotions. If the other party is not inclined to emulate your efforts, suggest taking a time-out and addressing the problem again when everyone is calmer.