i dont know how to overcome it but i am fighting it.

when i get the urge i have to try and distract myself sometimes just taking off in the car and driving helps.
sometimes i knock on my neightbours door and say hello she talks for ages and its hard to get away so that distracts me.
i have 1 person i trust who knows and if things are bad i can call her and shes just there to help me talk things through.

im much better than i was years ago with me i get bad when i have too much time on my hands so keeping busy helps