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this, I thought I can't do mindfulness but if this is mindfulness, I've found this technique useful before, sometimes. Do you have a way to do this when emotions are still too repressed? (Too extreme or ignored for too long so they need to be repressed by the brain) Do you think it can speed up the process of those emotions, feelings coming back from repression?
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In this case you can still observe any unwanted behaviors and nonjudgmentally say to yourself, "This is what I need to stop doing" and think nonjudgmentally about the moment where you went off course, and how you wish you had handled things at that moment (like a curious scientist, without judging yourself).
Also, you could ask yourself "What feelings might I have been having at that moment where I went off course?" eskielover's idea can be really helpful, a list of emotions to consider might help you discern what you were feeling in that moment.
If not, so be it, don't judge yourself, just continue to nonjudgmentally observe your behavior. Each time you observe unwanted behavior, identify the moment you went off course, figure out what you could have done differently, and try to identify what you were feeling in that moment (using eskielover's list idea).
Once you have identified relevant feelings, then you can start to be on the lookout for them, as in my previous post.