This might help: https://michaelsamsel.com/Content/Individuals/anger.html

I had a philosophy professor who liked to say “Emotion is chemical. If you don’t like how you feel… wait.” Simply knowing this and allowing myself a moment for it to pass helps me. It is sort of like the meditation technique of allowing thoughts to come and flow past.

I was road raging once and caught myself. I said out loud. I’m really mad right now. I don’t need to be. My passenger said “and that works?” It did. Simply deciding to let it go can be a powerful tactic.

Start Doing meditation.