Try this. Learn to recognize when your feelings rise.
Concentrate on actually feeling them. Now, focus on them; be curious about them. No judging or minimizing or burying them. Now, learn to name them. Maybe there are several different feelings at the same time. Some primary feelings, like fear or hurt, often hide under the surface ones: anger and frustration.

If you're not making a decision, you will use your feeling data to take charge of yourself so that you can go from angry and frustrated to calmness because you understand your anger, where it's coming from and you've put yourself in charge of it. Congratulations!