The key to the management of anger is self awareness. Most people do not blow up about tiny things, unless the tiny thing acts as a trigger to set off a reaction that really belongs to another thing. For example, a man may explode because his son left the newspaper folded badly, when what is really making him angry is worry about money, fear of redundancy and just finding out his father is dangerously ill.

1. The first step is to write a list of the things that make you angry, and a detailed account of the last 3 outbursts and what was on your mind at the time. Next write your lifestory, and remember times of upset as you were growing up. Remember the people who made you angry or hurt you. Think about how you feel as you remember them now.
2. See if there are any connections between any of those things. A therapist may be able to help you with this, as they know what to look for. If you can see connections, it may help you to understand the reasons for your anger being hard to manage.
3. The next step is to watch yourself very carefully and notice when you start to feel angry. At that point stop whatever is going on, and make connections with the step before. (This means you will have to slow down!) If you make a connection, you will see that some of the anger comes from the past, or to another situation.
4. Keep practising this. We know it is hard, but don't give up, because it really can work. If it seems not to be having much effect, contact a therapist for help.

For further information and advice contact British Association of Anger Management