When you seem to be facing the same situations or patterns that seem to frustrate you or cause any kind of suffering, I have learnt that, it helps massively at that time
1) to be aware of the pattern re-surfacing
2) to pause before reacting……as that reaction will come from the subconscious patterns developed over time
3) to deliberately do something you have not done before. That includes complete inaction and silence as well.
This not only breaks the loop that you feel you are stuck in, but also gives you the understanding that you have more options available to you than you previously thought were available.