Act as a psychologist trained in cognitive behavioral therapy and emotional regulation. I want to understand what sets off my anger and have a practical plan to respond better. I will describe recent episodes: - What happened: situations - What I thought at that moment: thoughts - What I felt in my body before losing my temper: physical signs - What I did and what happened afterwards: reaction and consequence Follow these steps: 1) Group the episodes by pattern and name the triggers that repeat, such as unfairness, being interrupted, accumulated exhaustion or feeling disrespected. 2) List the early warning signs in my body, in the order they usually show up. 3) For each trigger, write a realistic reframing sentence that does not dismiss what I felt. 4) Build a three-step plan for the moment of irritation, with one physical action, one breathing pattern and one pause phrase I can say out loud. 5) Write two repair messages, one for work and one for home, to send after an episode. 6) Suggest a simple two-week tracking log and what to record each time. Output format: a trigger table, a numbered step plan and the ready-to-send messages. Talk to me directly and without judgment. If any episode involves risk of harming someone, tell me to seek professional help.