Following a plan will help you gain control over your anger at the moment. The key is to gain control of your body's response first. Once you do this, you can work out what is bothering you and why. When you understand this, you can assertively express yourself to make sure you are expressing your anger in a productive way. It takes lots of practice and patience to deal with your feelings in a new, constructive way. Have a specific set of actions in mind for when you feel angry. For example, once you recognize that you are feeling angry, step outside for five minutes. Take some deep breaths and repeat a calming phrase to yourself. This process will help you defuse your anger. When a person is angry, he may tend to think, “Everything's ruined,” or “I'll never be able to do that.” This type of thinking reduces things to an all-or-nothing scenario because the person thinks that the problem is the end of the world. Avoid words and phrases that put situations in absolute terms. Stop framing things with “always” or “never.” Instead, think to yourself: “This situation is frustrating, but it's not the end of the world.” Oftentimes, you can avoid angry outbursts by avoiding the situation that makes you angry.  For example, if you know that you get angry at the morning traffic, try to leave at a different time, or take public transit. If you know you get angry because you skipped lunch, be diligent about eating properly. When you harbor resentment against someone, your anger will only continue and become hard to control. Accept others for who they are. Focus on how you handle a situation, rather than how someone else handles it. Letting go of grudges will help you refocus your energy on more positive things. Exercise can help dissipate anger. For adults and children, research shows that exercise helps with mood regulation and controlling emotions. Try exercising when you're in a mad moment, or use it daily to release aggression. Getting a good night's sleep helps people regulate their emotions. Emotions are harder to...

TL;DR in Chinese:
制定愤怒管理计划。 避免“非黑即白”的思想。 避开让你发怒的情况。 放下怨恨。 试着做运动。 睡一个好觉，让情绪重置。 尝试冥想。 即使故态复萌，也不要灰心。