For most people, anger can be triggered by specific thoughts, situations, or incidents. Keeping an anger journal can help you determine what situations and experiences trigger your anger so that you can work on managing it. In general, anger triggers fall into two broad categories: feeling that you're in danger of being harmed, or feeling that you have been harmed or done some injury.  A common trigger thought is that someone has not done something they were "supposed" to do (or has done something they were not "supposed" to do). For example, if you get cut off in traffic, you might feel angry because the other driver has violated the rules of the road. Another common trigger thought is that someone is causing you harm, damage, or inconvenience in some way. For example, a computer that constantly loses internet connection or someone bumping into you are not generally big deals, but they might provoke anger if you feel like you have received harm in some way. When you experience angry thoughts, note down the thought and emotion. Also take note of what happened just before, and how you responded to it. This will help you learn what is triggering your feelings of anger. If you feel you've been hurt or slighted, avoid constantly thinking about the event or argument. Avoid dwelling on what made you angry by learning to let go and looking at the event so you don't feel like you've been victimized. Accept the anger and then reframe or move on from the event. In this sense, you're retraining yourself in how you choose to cope with things that frustrate you, which might take time. For example, imagine you had a partner in the past who broke your heart, which still angers you. Write about how angry this makes you feel, take a deep breath, then reframe the event. Reframing could be as simple as accepting that the break up happened, you were hurt, you will heal, and you will move on. Low-self esteem can cause feelings of anger, so you need to change how you think about yourself. Consider how angry you may be at yourself....

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