Anger is best viewed as a tool that helps us read and respond to upsetting social situations. Research overwhelmingly indicates that feeling angry increases optimism, creativity, effective performance—and research suggests that expressing anger can lead to more successful negotiations, in life or on the job.
How to manage anger
When you want to express anger, or any negative emotion, one way to do so is to start with what we call the “discomfort caveat.” Let other people know explicitly that you are experiencing intense emotions and because of this, it is more difficult than usual for you to communicate clearly. Apologize in advance, not for your emotions or your actions but for the potential lack of clarity in how you convey what you’re about to say.
Second, slow the situation down. Our initial tendency is to jump into a situation and act immediately, especially in cases where our blood is boiling. Instead, try thinking of anger as coming in both fast and slow varieties, when you want to scream versus when you want to motivate a person in a calculated way.
When you’re angry, give yourself permission to pause for a moment, even if someone is standing there awaiting a response. You can even let them know that you are intentionally slowing the situation down. Choose to make good decisions rather than fast ones. When you’re angry, pauses, deep breaths, and moments of reflection more effectively exercise power and control than rapid-fire responses. If you feel less angry when you slow down, great, but that’s not the goal. This is about giving yourself a wider range of options to choose from in an emotionally charged situation.
Read full article at: http://greatergood.berkeley.edu/article/item/the_right_way_to_get_angry