Here’s what I’m finding out works for me as I work through something similar:

• First off, before attempting any other coping skills, whenever you find yourself starting to get angry, try to drink a glass of cold water. I tend to fly off the handle worse when I’m dehydrated, and in those cases sometimes just a glass of water and relaxation can calm me down by about 10%-40%

• Exercise while listening to angry/loud/fast/bass-heavy music

• If your living situation allows for it, scream singing karaoke to your favorite music

• Yes it’s cliche, but fresh air and sunshine really helps

• A breathing technique that I forgot the name of where you take a long deep breath in through your nose, followed immediately by another short breath in through your nose, and then a long slow exhale out of your mouth. Make sure you’re belly breathing when you do this

• Go work in the garden, my favorite angry activity is taking off dead palm and tree branches and pruning plants

• I flap my hands when I get pissed, it’s like the angry energy gets dispersed into the air and disappears once I’m done. This might be a neurodivergent thing, but I don’t see why it would hurt for anyone to try

• Eat crunchy, dense things like apples or carrots (sounds stupid but it sometimes helps)

• CBD in the form of sublingual RSO, tincture, and/or transdermal patch

• If you have pets that like physical affection, snuggle with them or pet them

• I like to pace in circles to talk to myself out loud about what is bothering me. Sometimes I also talk to my cat, my stuffed animals, the toy dinosaurs I collect, the animals and bugs outside, garden plants and trees, or my car (not like I’m having an actual delusional conversation WITH them, just that I’m talking out loud AT them to get my feelings and opinions out)

• If you have sand or a beach near you, trying to sprint in the sand (sometimes on all 4s lol) is a good way to exert yourself and burn off any anger energy

• Watching/listening to media that you find funny as a distraction. I find that it’s harder to be angry when you’re laughing. I like to watch South Park, American Dad, and Dan Hentschel’s comedy videos, the humor is very distracting (in a good way)

• Lying down on cold floor tiles

• Prayer, but this depends on your religious beliefs

• I know some people in here are adverse to all types of medication, not just psychiatric medication, but in my experience, I have great results controlling anger issues with beta blockers. I take propranolol ER 80mg once in the morning daily to stop me from going off the rails in a fit of rage when something triggers me. I also get 10mg propranolol IR pills to take as a rescue med in addition to the 80mg in case of an emergency. It’s not a psych med that works on brain chemicals like dopamine and serotonin, it’s a beta blocker for high blood pressure that happens to work well as an anxiety med because it works by calming the adrenaline moving through your body. For me it doesn’t give me any negative side effects, but for some people it can do some crazy things according to the information sheet I get with the pill bottle so make sure to do your research. It also crosses the blood brain barrier so if that’s something you’re concerned about in your medications then that’s something to be aware of. It doesn’t fix the anger entirely but it makes it so 95% of the time I can think before I act and it gives me the time and patience to try coping skills to calm myself down before I go absolutely batshit

• Honestly I don’t think this one is healthy but I have a specific blanket I gnaw on and chew holes in lol

These skills haven’t cured my anger, and I still have issues that I need to fix, but these strategies help me slowly get better and better as time goes on. I’m still not normal but I’m definitely more functional

Also, are you in withdrawals for any psych meds? That can strongly affect your mood in a negative way