I struggle with anger. I moreso struggle with communication. In fact, I can't communicate when I'm angry, and I'm angry all the time.

I know it is not good to bottle up my anger, but I fear from the conversations I have in my head, I fear that I'll become violent and lose control. I've never hit or hurt someone physically, and I've never gotten to the point where I scream at people, but in my head these things play out in my mind, so I say nothing, and it leaves me steaming and seething and seeing red constantly.

I have hurt people by saying hurtful things, things I regret instantaneously, in the past. Usually over text or other messaging.

I don't know what to do about my anger. I can't be angry all the time, but when I feel like when I'm angry I'm unreasonable unless I can get myself to calm down. But I can spend hours angry, and it's not healthy.

How can I get myself to calm down in a more timely manner, and how can I communicate how I feel when I'm angry in a healthy way?

Thank you.