You’ll basically be doing self therapy. Worth doing some writing or deep thinking on where this again is coming from. Spreading or hearing podcasts or watching media on the subject tends to help. I would say this needs thinking about in the “cold state” (i.e. when not in heightened emotion and while completely calm and relaxed, but remembering the last undesirable event). Then you can work incrementally on what you can change next time.

Here’s an episode from a podcast I like, to get you started:

www.youtube.com/watch?v=L9WZgqcu3QE

Or actual audio podcast of you prefer:

podcastindex.org/podcast/453567?episode=334182577…

Hulking Out! Why You Change When You’re Angry

When mild-mannered David Banner gets mad he transforms into the raging Incredible Hulk. Dr Laurie Santos loves this comic book tale - because it reflects real life. Intense things like anger, pain, even hunger, can cause us to act in extreme ways that we might not predict beforehand or forgive af…

(She must have gotten so so so many messages for calling him “David Banner”.)