Good news you haven't been harmed !
Yesterday, a cap popped next to me. It was a bad quality one.
Anyway, what I do when dealing with power supplies for example, is that when I shut off the computer.. I unplug the power-cord, the cord from the screen too (because it's live), I remove EVERY cable (keyboard and mouse don't count, because they get their power from the computer).
Then I hit the "Power On" button to dissipate any remaining charges. When I do that, the fan starts turning a bit, as there are some capacitors which are still charged. You never know.
And when I want to touch a cap, I usually have a resistor across it to flush it so to speak.