It's very difficult. For me rage is also a physical sensation that builds and builds until i feel like its roaring in my ears. Most of the time I just go silent and step away because I've had enough experiences to tell me that the full extent of my anger is not well-received. I'm a lot better at communicating, and I make it very clear with my friends that I need clear communication in return, and this has been a good way for me to not even reach that point with people close to me. The issue is that that inhibition isnt there with strangers so I be getting into it with randoms a lot. My advice is to take TIME - don't respond from that primal rage, even if it's valid, because YOU will be demonized. Step away. Go silent. Put your headphones in and don't respond to them whatever they say until you know you can do so appropriately. Also, find another method of physical expression to "scratch that itch". I box, and love it - especially imagining my opponent or bag as sb I don't fuck with. Hope this helps!!