I am one that has internalized anger for years. The things that I have found to help me release this anger is quite a few different things, depending on the setting I am in. I really like writng and playing piano. The writing I do on my computer, so it i quite similar to playing the piano. I tend to punch out my thoughts on the keyboard(s). Both let me get my frustration/tensio out of my body. The writing also lets me do some focused thinking on my anger, so I can improve the situation or try to prevent similar sitations in the future.

Exercise is the oter main coping skill I use. My personal preference is to go for a quite walk in the country or woods, especially if there is some kind of body of water near by. On such walks, I meditate on the amazing natural world, which helps put me at peace, calms me, so I can think more rationally and communicate with the other person involved in the situation. Otherwise, I like to do some aggressive exercise & at least get rid of the tension in my body.

I hope these ideas can help you. I know personally, I have to get out of the immediate presence of the situation which flared up my anger or I will let my firey temper take over my actions.

Wishing you healing.