One of the best pieces of advice I've ever received applies to both personal and professional situations:
Write immediately, react later.
When something is frustrating or provokes any type of big emotion response (even a positive one!) and you feel like you need to act now. Write it down. This can help clarify your thinking and then wait a while (hours/days, not minutes) before reacting.
Use the journaling and time to reflect and let that reflection guide your actions.