Buddhist advice on the benefits of pausing and taking care of our feelings is very useful for when we feel upset and angry. It is not always easy to stop reacting at these times and when we do things may be said or done that hurt others or are not effective in preserving connection. I find the following advice from Buddhist monk Thich Nhat Hanh useful.
Usually when we are very angry with someone we are more interested in fighting with them, than in taking care of our own feelings. It’s like someone who’s house is on fire running after the person who has set fire to their house instead of going home to put out the flames. If we don’t go home to take care of our anger, our whole house will burn down. But if we can pause for a moment, we have the chance to acknowledge our anger, embrace it, and look deeply to see its true roots. If we can take care of our anger, instead of focusing on the other person, we will get immediate relief. If we can pause, we see that our anger or fear may have been born from a wrong perception or may have its roots in large seeds of anger or fear within us. When we realise this it frees us from our anger and fear. Practice embracing and looking deeply to see the true roots of your anger. When insight is born, then you will be free.
Thich Nhat Hanh
How to Fight
Emerging From The Dark Night 
These are really wise words. Need to learn
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Me too its hard not to just react sometimes and maybe sometimes we need to?
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