You will hear tidy explanations of what your brain does when you get angry. Take the useful part and hold the neat story loosely.

Most of us rehearse the crushing line we wish we had said. Try spending that same time writing what you would actually like to say next time, and keep it short enough to remember.

The black and white thinking that shows up in anger is not proof that something in you is broken. It is what a threat detector does, and threat detectors are built to be crude.

The part of you that reacts can be trained. The figure usually quoted is around eight weeks of small daily practice, not one weekend of good intentions.