Punch a pillow is another good one.

Journal & restory the ending to a more favorable outcome for you.

I hope those help.

4 square breathing- breath in peace for four beats,
Breath out anger for four beats. It’s all about intention.
I don’t know what your living situation is, but get outside into nature somewhere. Go for a walk.
These two things combined work like magic for me. Hope it can work for you.

For ex, go for a run, detail your car, mow the lawn, weed the garden...

Exercise generally will burn off the anger...

Good luck!

I’ve also punched the pillow. Will try the ice cube method. Smashing things would help I think. I also go for a run or lift weights.
A side note- I knew back in November that I couldn’t go through another 4 years with TACO man without meds to help take the edge off. I was miserable during the first term. So I went to the doctor. I take a very low dose of a happy pill each day and it has helped to keep the rage / anger down. I can focus and not be distracted with overwhelming feelings.
Thanks for posting this question to allow me to share in a safe place. I hope your anger subsides soon and you feel better.
Take care.

I'm a firm believer in the following:

1. Screaming into a pillow

2. Taking slow deep breaths

3. Journaling

4. Writing a letter to the person but not sending it

5. Walking, yoga, or going for a bicycle ride. Or some sort of physical exercise

6. Music

7. Finding a solution or resolving the problem

8. Talking about it with a trusted friend or relative. Don't reach out to just anyone...this person needs to have your back while not "taking sides", perhaps this person could offer a solution

Good luck, zanana1

I start by phony laughing in front of a mirror, more like snarling.
Just takes a minute before I am truly laughing and my ugly anger turns off.
Really.

Thanks for taking the time to make me see things differently. I appreciate it. I'm going to try all of your suggestions.

I mull the issue around, consider actions/reactions, and basically get it out of my system or find a way to "deal" or be objective about it. But what is helping is being outside, physically moving (fast or "slug-like" as my mood changes), and letting myself work through it. Suppressing doesn't really work in the long term IMO.

I so agree with #4.
Write it down.
Writing gets it out of your head.
For me, writing stops the ruminating.
Writing is permanent.

Also, I created a picture book, mostly nature.
The pictures are calming.
I imagine I am standing in the photo.

What I do is ask myself "Is this really something to be angry about?" Ninety-five percent of the time it's not. The other five percent I try to figure out why I'm angry. I also imagine my anger is a soggy sponge and I mentally squeeze it until all the anger is released.

Birds singing, insects buzzing, waves crashing, rivers flowing, breeezes blowing, clouds drifting, flowers blooming. If I can also couple that with rocking in a rocking chair or swinging on a swing, all the better. The advice to write down how you are feeling really does help. Whenever I have experienced anger that I can’t seem to let go of, I find that doing random acts of kindness really helps me leave it behind. Anger is tough, isn’t it since it usually gets all tied up with hurt! Sending hugs and well wishes 🩷

Anger is the best motivator to change things. Use it to work on making good change.

Rational Emotive Therapy - you can often choose to be angry or not - if someone provokes me - I don’t take the bait.

I refuse to argue - I will hang up the phone or leave the room before I argue. Some people love to argue - but because they do, it doesn’t mean I have to argue back.

When I was young I was really into Albert Ellis - the father of rational emotive therapy & his books (and lectures) really inspired me to be more zen in my life.

into a pillow can also be cathartic.