I completely understand what you're going through. I find it especially difficult to keep my rage in and keep my thoughts to myself when I know my body is raging with hormones. I have to stop everything I'm doing and count to ten. When people severely piss me off, I walk away from the person and take a breather. Sometimes I even go to the bathroom if I'm at work just to cool down and take a moment to compose myself.
The good thing about you is that you keep yourself from acting on your anger. You're actually being logical about it by telling yourself that if you lose control, you will regret it later. That's great! A lot of people with anger issues have a very hard time doing that.
Things that make me feel better are talking to my close friends about how I feel, music, and exercise help too. If I'm at work, I step outside for a break because being outside soothes me. Maybe those things might work for you too.
But if you need to address important issues with someone, don't be afraid to. Sometimes it is okay to be angry and confront people because they shouldn't walk all over you...that is, talking to them in a respectful manner if possible. If you can't control yourself from not being able to have a civil conversation with the person that wronged you, walk away and give it some time. I hope this helps. :)

walk.

Sometimes we feel guilty or sorry that we yelled at someone when often times they really haven't done anything that bad. What I suggest is to find a really good pillow and scream in that. Just yelling within your own home can help a lot. When I'm in a lot of pain, I scream and throw non breakable items. Maybe this would help? Hugs GB

I don't mean to interrupt but I have a situation recently that fits in here and would like to know if I was too harsh in confronting my sister over an issue that upset me dearly. It was a case of I HAD to say something...here goes...I sent this in text btw because we never have phone conversations...anyway "I hope you had fun (my sister's name). I don't think you told (my husband) thank you for flying you out here and taking you to dinner. And I don't like the way you treated me either. I wish you knew how much you hurt me buy acting pissed off all the time. Even on my birthday. You were a selfish bitch. Whatever."
I mean I see this was bitchy, sure. but it was after a week of tension in the house when my sister came to stay with us (we paid for everything treated her to many dinners, and she was never gracious or kind or social or said thank you. She mostly sulked the entire time and my husband even agreed.)....We tend to speak more harshly to those we love...anyway end of rant...

PS It didn't end well. My sister and I don't have a great relationship and this time the reason is she doesn't want to live a healthy life. She has issues she has never dealt with and I have tried to help her but she doesn't want help. She doesn't bring positivity into my life and I feel better without her. In summary, make sure you really feel what you want to say because you might not be able to go back.

I feel the same things very often. People who have mis-treated me are the targets of most of my anger, but I'm also someone who often isn't vocal about my anger...When I've tried to say my piece, it has rarely worked. I feel silly and belittled afterward.

I'm sorry to hear that you're going through this. I think that knowing when and how to express our anger is a constant struggle.

I can give you some ideas. Write each one a letter and put down everything you are feeling, mean or not. Then when you are done, read it back to yourself, and follow up by throwing the letters in the garbage or burning them if you don't want anyone to see them. Don't hold your anger in. It can cause depression and more anger. You are too nice of a person to let this build in you. And when at all possible, let the people know who have hurt you, exactly how you are feeling without the anger. Hugs GB