You will be less surprised next time the story unfolds
It keeps track of the emotion although the topic may change
Don't expect any solutions here
When you feel...
Strike hard at what irritated
Verbalise your emotion until you're fed up with it
Take a break, do some deep breathing
Repeat until a clear topic emerges
What a stupid asshole! I told him! Thousand times! I can't believe he just did it again! Damn it! I'm so pissed!!! You crazy stupid asshole! I cannot even... Your stupid face! Get the hell out of here! I'm done with it! Go! Go and piss your ass! (And you're like fuming) I'm fuming! (And you feel your heart pounds) My heart is freaking pounding. (You're so tired of it) I'm just so tired of it.
(Let's say you are fed up with it here, you're at step 5. In the introspective process you are at step 2. You acknowledged the situation. Let's say you're still angry. Now there is the uncomfortable moment, the effort. And it may be still impossible for you to jump into reasoning now, you got to be honest with yourself here. You don't want to fake awareness, that will not work. If you still need to let out some steam then keep on going. Be harsh, nobody's getting hurt, it's just you and paper. But if you're really tired of being angry by now then try to describe what actually happened, find the topic. Go back to it and if emotions take over, just write them down.)
Such a jerk. I told him not to park this stupid car there. Again we got a fine! But no, hell no, that's not what pissed me off the most. It's this stupid behaviour of his when he doesn't freaking care at all. That's third time this month! That costs money! You asshole!
Slowly the topic comes between the lines
In this case it can be either home-budget or someone's carelessness
The newly found topic can be tackled by another technique
The anger is expressed and now it goes down
Bravo! It was not sprayed into somebody's face but dealt with in a hygienic way
It also didn't get swept under the carpet, great!
It helps to slowly build control over surprising emotional outbursts