Look at What Built Up Before You Snapped
A short log for after you snap, looking at what happened in the 12 hours before.
An Iroko Health tool, drawing on chain analysis from dialectical behaviour therapy (DBT), which teaches practical skills for strong emotions and relationships.
What this can look like
Someone asks a simple question, and you bite their head off. A minute later you know it was out of proportion.
Why it happens
Snapping rarely comes from the moment itself. Stress builds through the day: a hard meeting, poor sleep, skipped meals, things you didn't say. By evening there's no room left, and a small thing at home gets the reaction the whole day earned.
How to use it
5 minutes after you snap
The next time you snap, write down the small thing that set you off. Then list what happened in the 12 hours before it: work, sleep, food, what you held back from saying.
Short on time? Rate the day's load 0 to 10 before the snap.
Afterwards, ask yourself
Was the snap about the small thing, or about everything before it?
This tool is one small place to start. You might know what you want to change and still find it hard to do, or hard to put into words what comes up. That's normal. It's a big part of the work in counselling: getting to the bottom of what's happening, so it's easier to say and easier to change.
If this keeps happening
When the same thing keeps coming back, it's usually a pattern rather than a bad week. Understanding what sets it off, and practising a different response, is something we work on often in counselling.
This page is general information. It isn't a diagnosis or a replacement for therapy.
If you're thinking about ending your life or you're in crisis, call or text 9-8-8 in Canada, or call 911.
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