Hi Hopeful...hope your day gets better!
I struggle with my anxiety, too. And I get that when I let it build up it's likely to blow! I've worked really hard to keep it in check. When I feel it coming on, I try to take some time by myself (even if its in the bathroom at work!) to really think on it to identify why I am having the feeling. I walk myself through what is my responsibility to deal with as well as what about it I can do nothing about. Remembering that I am only responsible for me helps a lot. I also keep myself in the moment and know that I can only deal with what is happening in the here & now.
Hugs, Hopeful! Be gentle with yourself...as Liz said, identifying the action you took that you did not like is a great thing in itself!!