Let's try to take it one step at a time:

Pause. Kalmahan mo lang. It's true — when we're angry, we want to win. The source of the anger can't just get away with it. Two can play at this game. 

STOP! When we're high in emotions, we make the worst decisions. We may be provoked or pushed to our limits, but it will never justify a negative, hurtful response in return. A relationship and anger management article emphasizes that stressful events don’t excuse anger, but understanding how these events affect us can help us take control of your environment and avoid unnecessary aggravation. We are still responsible for our own actions. It's our responsibility to back off from the trigger, or the source of our anger, in order to prevent further misunderstandings or spark more disputes. Actually, we are not just averting a trigger, but also a potential regret that may come from our impulse, angry reactions.

When we look at our routines, try to identify activities, times of day, people, places, or situations that give off irritating or annoying feelings. For example, if you get angry when your work mode is interrupted, you could try shutting your office door or giving people a heads up that you're trying to focus or accomplish a task peacefully.  In that way, you didn't even need to back off from a trigger when you've already prevented it in the first place. Obviously, what a concept. It's easier said than done. But the main idea is, you choose your battles. You're free to immediately walk away from bad vibes that you didn't sign up for.

Anger doesn't always look like a violently punched wall or an evidently raised voice. For some, it may not be outwardly manifested, but inwardly experienced. According to the American Psychological Association, anger, like other emotions, is accompanied by physiological and biological changes; when you get angry, your heart rate and blood pressure go up, as do the levels of your energy hormones, adrenaline, and noradrenaline.

Compared to lashing out at something or someone, sensing anger within yourself is at least by nature, less evil. In this case, you can immediately take action to manage your anger adaptively. An article suggests paying attention to the following signs that anger may make your body feel:

• Knots in your stomach

• Clenching your hands or jaw

• Feeling clammy or flushed

• Breathing faster

• Headaches

• Pacing or needing to walk around

These signs are meant to be felt to help us manage the negative emotions we experience. Becoming aware of your own personal signs that your temper is starting to boil allows you to take steps to manage your anger before it gets out of control. Now, it's up to you if you will listen to your body.

Hopefully without shouting, screaming, or cursing, try to uncover the source of your anger or irritability. Anger can be caused by both external and internal events. You could be angry at a specific person (such as a coworker or supervisor) or event (a traffic jam, a rejected proposal), or could be caused by worrying or brooding about your personal problems. Memories of traumatic or enraging events can also trigger angry feelings. According to an article on anger management, anger can also mask anxiety. When you perceive a threat, either real or imagined, your body activates the “fight or flight” response. In the case of the “fight” response, it can often manifest itself as anger or aggression. To change your response, you need to find out what’s causing you to feel anxious or scared.

To identify the culprit behind your anger, pay attention for a little while and see if you notice a pattern. Is the pattern in or out of your control? Will it be temporary, or will it take quite some time to go away? When you get angry at the same thing repeatedly, try to discern if what you're dwelling on is productive and worthwhile. If it's neither, consider only two things — one is to confront or address the situation or person, or two, is to just let it slide. When you identify the patterns that fuel your anger, you can learn to reframe how you think.

Anger is a normal, healthy human emotion. However, sometimes, it gets out of hand, which can interfere with our work, relationships, and life. Objectively, it is often best to manage anger by expressing it healthily and without hurting others. Most of the time, behavioral modifications and calming techniques can help us manage our anger effectively, while at certain extent, some people may need professional help — which is completely okay!