You are capable of a considerate response.
Pep Talk: Are you willing to admit that your knee jerk reaction isn’t always the best? If so, great, that’s probably step one in harnessing the power of the “considerate response”. With an email or a text, you can wait to respond until you’ve calmed down, talked it over with an understanding third party, and decided the best course of action. That’s one good thing about email and texting- the person you’re speaking with can’t see or hear when you irrationally flip out. When the person who’s demanding a response is on the phone or (worse) in the room, maybe it’s better to quickly excuse yourself so they aren’t subject to your crazyass initial reaction.
Today remind yourself: I am capable of a considerate response.
