Article in English: ” Because it can be very hard to come up with ways to reduce your anger in the heat of the moment. Try coming up with an advance plan to help you calm yourself in the event that you get angry. Having this plan in mind will help you manage your anger productively.  For example, you might plan to take a “time out” if you feel yourself beginning to grow angry, in which you calmly tell the other person that you’re feeling upset and need to take a break. If you are in a conversation that’s making you angry -- such as a conversation about a heated issue like politics or religion -- make an effort to shift the conversation to a more neutral and pleasant topic. Cognitive restructuring can help you experience anger less frequently. Anger often leads to exaggerating your response to events or experiences and can make you spiral out of control. Changing the way you think about your experiences and goals can help you both avoid feeling angry in the first place and manage your anger when you do experience it.  Avoid totalizing words like “never” or “always.” One tendency of anger is that it blots out our memory of other experiences, which can increase frustration. These words also hurt others and make people feel defensive instead of cooperative. Instead of saying things such as “I’m always such an idiot” or “You never remember what’s important,” focus on what is actually occurring. You may find it helpful to make a plain statement of fact to yourself, such as “I forgot my cellphone at the house” or “You forgot our dinner plans,” to help you keep things in perspective. Remain logical. Of course it’s easier said than done, but reminding yourself that the negative experience encouraging you to feel angry isn’t the only experience you will likely have that day. Remembering that the irritation, no matter how big it may seem, is only temporary will help you overcome your feelings of anger more quickly. It’s easy to assume that your first impression of a situation or experience is the “right” one, and it can be very difficult...

Summary in Vietnamese:
Phát triển một “kế hoạch giận dữ. Sắp xếp lại suy nghĩ. Giải quyết tình huống với sự linh hoạt. Học cách quyết đoán. Thử phương pháp thiền. Ngủ đủ giấc. Chia sẻ cảm xúc của bạn với người đã làm bạn giận. Gặp chuyên gia.