I have a brand spankin' new DBT workbook but haven't done much with it yet. It looks pretty overwhelming and I don't know where to begin. My tdoc has mentioned groups but that isn't in my budget at the moment. He has specifically mentioned something called. "distress tolerance". He has mentioned it a few times actually so I am guessing that is where I should focus.

Here is the crap going on. I lose my temper and I need to keep my $hit together so I don't lose my job. I don't go off unprovoked. I only go off when I feel attacked.
Example: I made a courtesy call today to update someone on a client's medical condition. I figured they would want to be prepared for him to be coming back to work. instead of a thank you I got a demand for return to work papers. A) this really isn't my responsibility but whatever. I said ok..I would try to get them but the day before Thanksgiving may be tough. She responded with "well...uh...there is no TRY, we have to have them". I officially lost my shit. I repeated that I would do my best. I hung up. I verbally went ape shit and vented using language that is bad for even me. The common thread is when I feel like someone has said I haven't done my job well or something to that effect.

Does anyone have a suggestion for something I can do immediately to nip it in the bud? I know I have to work on my issues as to why I get set off but in the mean time I need to keep it together. In my job that means not venting the way I usually do. it has been happening way to often.