If necessary, take some weird, unreasonable action. Laugh where you would usually swear. Close your eyes and imagine a peaceful scene. Just do something out of character at that precise time. Break the pattern and not just this one time, but every time it re-occurs.
Exercise relieves anxiety.
Rent funny videos, avoid the violent ones. Write in a personal diary. Express your feelings in ink. Experiment with relaxation techniques such as meditation, deep breathing or Yoga. Talking about your pain or family of origin frustrations.