Anger can be so damaging! It hurts others, thus hurting relationships, sometimes takes away opportunities, and also hurts oneself, greatly. Despite knowing all of this, I still struggle with anger. I could go on and on about what mine has looked like, and more detail about the ramifications, but I'll concentrate on some tips I have, but I won't lie and say I've mastered anger reducing strategies. I haven't, by a long shot.

* Breathing techniques - When I was first introduced to them, I pretty much cursed the idea. I was severely manic, and its sometimes hard to get a manic person on board to do them. Only after I was more stable did I learn to appreciate them.

* Time Outs - Ditto as above. Effective for adults. Not just children. When I am with a person and angry, I try to explain or just ask if I can step away for a bit. I try to explain that in most cases, they are not responsible for my anger.My anger is often MY ISSUE. You included the word "frustration". I have uttered that word probably thousands of times over the years.

* Game Plan for Unexpected Anger Triggers - I find that if I plan ahead for common triggers, I do better. Example: If someone is tailgating me, instead of acting aggressively in return, I tell myself to pull to the side with either my turn signal or emergency lights. Or just move to the slow lane for them to pass, if applicable. Game plans help with all kinds of things.

* Agreements With Others In Advance - I have an idea of what triggers my hypomania/mania. I either avoid it, or if it can't be avoided, I try to make the experience as easy as possible. I told my husband that we will ever fly in/out of London Heathrow Airport ever again. If we're on touring somewhere, my husband knows that I may need to go to the car. Or we may need to take a taxi home a bit sooner, if needed.

* Peaceful or Mind Redirect Places/Activities - As winter4me mentioned above.

* Be Kind To Oneself[ (and ultimately others) - When I know the anger is becoming painful, out of control, and/or destructive, I try to remind myself that's it is yielding no good. I will beseech myself to "be nice". I don't really want to feel those feelings. My true nature is not anger, it is caring and loving and pleasant. I know what it does to my teeth, my mental wellness, my other body parts, etc. Deliberate self talk on this topic is helpful. Some DBT skills are helpful for anger management (from mindfulness, to using 5 senses in positive ways, turning of the mind, etc)

* Talk To Someone About Your Anger To Help Release It - This is best done with someone you're not angry at. I suggest an approach specifically for reducing the anger, not escalating it by complaining about the source. If you see your therapist, this topic should be addressed. Is it a momentary issue or an ongoing issue?

* Medication Adjustment - Is some of the anger related to a mood episode? If so, maybe it's time for a medication adjustment or a PRN.