Step one, identify that the response is maladaptive.

CBT homework

By that I mean Cognitive Behavioural Therapy, not Cock and Ball Torture. Just to be clear. I mean you can do the other CBT if you prefer but it probably won't have the desired effect.

Keep recognizing when the impulse to do it happens, understand it's a reaction to an emotion, and learn some alternative ways to handle that emotion. If the maladaptive behavior happens again, take responsibility. Apologize to the effected people for that reaction and say you're working on it. Not blaming others for a shitty response is a good start.

while wait answer rub stone together for fun.