Anger management - Lessons 2 & 3

Understanding anger episodes.  
Once my anger is triggered by some event, usually work-related, I fall into the same patterns:
1) Awfulizing (I thought it was the most awful thing that could be happening, but it wasn't...)
2) Low frustration tolerance ("I just can't fucking deal with it..." even though I probably can)
3) Demandingness ("I thought the other person totally should have thought about me...acted differently...")
4) Negative rating of others ("what an asshole....")
5) Negative ratings of self ("I'm so worthless...")
6) Distortion - not seeing things clearly because I'm so mad

As for expressive patterns, some of the common ones are:
1) indirect anger expression
2) Outward expression - verbal and gesture

Interestingly, I make no efforts to resolve or correct the situation with the direct person/event that caused my anger, but mostly  bitch to others.  Hmmm...unproductive. :)

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#The "big mistake" is focusing exclusively on the bad behavior of others while ignoring the more important issue of whether anger is working to make my life better...--> definitely may apply to me at some moments

#The energy required to manage my life with this problem is far greater than the energy required to make a change.

Anger management - Lesson 1

So I had decided to take a look at my behavior and to change certain patterns.  I think that I do get angry way too often than necessary and it may even become a detriment to my health/social relations.  So I decided to get a DIY book about anger and sadness and see how I can correct it. And so, lesson #1.
Anger consists of the following elements:
1)self-talk
2)images
3)sensation in your body
4)pattern of expression
I think that I definitely have #1 an #4.  #1 would include things like exaggerated description of the problem, blame, a belief in inability to cope with problem, morally (blaming) thoughts of others, condemnation of others and thoughts about revenge. Images is when you keep replaying in your head the negative experience that just feeds into your anger.  And, as for patterns of expression - I am definitely an "outie" as I like to show my emotions. 
*Also interesting that anger and aggression are not likely that closely related.  Aggression actually follows anger only in 10% of the time.  Interestingly, most people suffer from anger itself.