Chronic anger problem

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I often remember the crap I've been through and I get angry. I want to run as fast as I can, stomp, scream at the top of my lungs, punch something etc. I used to pop my head out the window and scream(my apartment is on the last floor), but it hurts my throat, so I gave up. Now I swear instead, but I'm afraid someone might hear me and panic or think that I'm crazy. Two years ago I used to go to the gym and my anger was giving me energy to work out. The other guys asked me how I could pull the weights so hard. I no longer go to the gym, because I might have to interact with people there and I don't want to get into trouble.
These meltdowns seem to happen out of the blue. I suddenly remember the emotional abuse I've been subject to, and I can't help but get angry. I can't control it.
What should I do?

Slamming pillows into the bed can work for me. Doing it just 2 or 3 times will not suffice; I have to keep it up until I do like 30-40 slams. It seems to bleed off the adrenaline rush from my anger quite nicely.