Hello Bluebutterfly. It's hard to know what to say because I'm just starting to learn about coping and I don't know how it's going to work. The very first thing they taught us was distancing. If you're angry remove yourself from your loved ones. If it was a bomb you'd get it away from the people you love. Remove yourself when you're going to explode before the words come out of your mouth. Go walk and vent away from them or go journal what you're feeling. Can you identify what's sets you off? What are you telling yourself about it that stirs the rage? Make a plan ahead of time how to handle the situation. Do something to soothe yourself whatever that might be for you. Walking or a bath or watching a funny movie, read a book, have a snack(I don't like that one, I do it too much)deep breathing, challenging the thought thats feeding in. Whatever will work for you. Figure out a safe place to go and calm down and make sure ahead of time they know to leave you alone while you're doing it. They gave us little cards to cue ourselves and a binder with what we're learning. They suggested someone to cue us that we can call if we can't do it ourselves, to walk us through what we need to do until we can walk ourselves through it. We're learning what our particular distortions are and how to challenge those thoughts. I don't know if this helps any. I'm just learning myself.