Take regular, planned timeouts for yourself.  Be realistic and honest: How often did you take a break to light up before?  20, 30 times a day?  More? For 5 or 10 minutes? That inner regular need for a break to change your thoughts or environment and decompress at regular intervals should not be abandoned altogether, now should it?  Pay close attention to this old existing need.  Substitute a breathing exercise or something relaxing and self-loving.  Set an alarm clock if you need reminding and keep resetting it. Listen to some music perhaps too, or just pick a form of *regular distraction and relaxation*, and do it for a couple of minutes each time.  If you take regular 'non-smoking decompression breaks, you may be pleasantly surprised at the results.

Practice relaxation techniques and adopt some into your routine.  Successful people really do.  Here is a simple breathing exercise when you feel tense:  With shoulders back and tummy in, inhale deeply for a slow count of five, exhale for a slow count of five.  Do five of these at a time. (You can do this at your computer too)

Each day, reflect on, and study your stress levels.  Try to reduce the causes of other high stress in your life if you can, by altering the cause. Look at the cause-s.  Much of it may be self-imposed.  
* Consider looking for another job, in another line of work, if necessary.  

* Learn to say no to the impositions of others.  You are presently enrolled in a Quitting Course. (If you had to pay for a quitting program, would you not find a way to prioritize it above the demands of other people?)

* Don’t waste precious energy in criticism of yourself and others. Adopt a Live and Let Live attitude. Focus on your happiness. Anger releases bad hormones into your body.  Work on the opposite.  
* Put things in perspective.  

Value yourself more.  Believe that you are really something!  Quitting is not for sissies.  You may not have arrived yet, but you've left the starting gate.  We do appreciate what you're going through.  Start pampering and loving yourself, now!  Talk positive self-talk to yourself. Some people are too self-critical.  Ease up.  No one is perfect.

The Canadian Institute of Stress believes that by doing something satisfying or pleasurable, we can take the edge off.  This is so important!  (Ahem, ever hear of making a reward plan?)  The reason is that when we are experiencing enjoyment or pleasure, our body is pumping out less adrenalin.  If you haven't made that reward plan, better late than never, do it now!  (And then when you post your stats, share your rewards in order to inspire others to add to their plan too.)

Until you can control this anger, (what you say, the way you say it, how you react) it's better to take a time out than lose a friend or alienate a loved one.  Isolate yourself in the bedroom or washroom until you feel you can control yourself.  

Get adequate sleep and rest.  Indulge in an afternoon or evening nap.  There's nothing like fatigue to make us feel edgy to begin with.  In recovery, we need more rest, as every organ in the body is going through some pretty serious adjusting and withdrawal over a few months.

Anger can be managed.  Study up on anger management:  Get a book from the library, search the Internet, or consider getting professional help.  

Improve communication skills.  Study up on this too. Get a book from the library.  They give classes in this. Lots of fun. Really!

If you are a quitter going through this, please explain to your family and friends that this will pass as you recover.  Here's to you!