something that always helps me (and it might sound pretty lame) is write what happened and how your feeling out atau talk to a friend but if anda don't think anda can talk then definitly write it out at least your venting and getting it all out and then if anda still fill angry anda can rip up the paper and try punching a bantal atau screaming into a bantal and take some really big breaths and put everything into prespective think about these soalan ?? - is whatever i'm angry/upset about still going to affect me tommrow? -in a week? -in a month? - in a few years? if anda answere no to any of these soalan then is it really worth being upset over?