Sorry. I also act out especially when I'm upset about something. Beyond trying to remove temptation, like getting away from the computer or whatever it is, it's difficult. Can you spend more time with other people in a healthy way, even talking on the phone? Exercise? Anything to get you out and your mind off of it. Study at the coffee shop or library. Even get a safe TV show to distract you, especially if you aren't getting any studying done anyhow. I'm not sure if this is the best thing, but sometimes it seems to help to just M and get it over with rather than indulging in P or whatever. It can backfire, but if you are going to do it anyhow, doing it quick helps avoid doing the other stuff and wasting time. I don't want to do it at all, but focusing on limiting it, or doing less helps. My T suggests trying to limit rather than stop all at once. You could also talk to someone about the job situation, since that's what you are upset about, like friend or family member.