As far back as I can remember, my first Hotmail emails, T9-word texts, even handwritten letters—these events ages 10 to 16—I felt I communicated differently from others. In high school I kept private journals, sometimes filling up several pages in an hour, though in retrospect nothing of importance.
In college, adhering to social norms became much more of a priority, and I struggled to keep texts and emails brief. I invented all kinds of rules for myself—word limits, then limits that varied by category, and of course, sleeping on it. My friends lovingly joked to others: You know you're Andrew's friend when he sends you a 5,000-word email. But I was always ashamed and tried to introspect causes. Was it an overblown, irrational fear of being misunderstood? Like an unsatisfiable tick that I was leaving out some essential detail? Or a personality flaw? Like, narcissism about my words?
Post-college, my "system" became more organic. I'd feel a "red flag" while typing a message, and usually delete it on the spot. Gradually this habit reinforced itself as each time I realized everything was fine even without sending a message. If I tried again later, the ennui of trying to recreate the original message would win out, so I'd naturally compose shorter and shorter messages.
Now on my way to my 30s, I'm happy to say these habits have solidified, and I almost never send messages I'm embarrassed about. EXCEPT... when I'm under great distress, like after a breakup, during a heated disagreement, or some stressful project or event. I revert to my old ways, feel out of control, and feel childish and confused afterward. My communications during these times also tax my friends / significant other, worsen or complicate an already-bad situation, and make further attempts to communicate burdensome or simply undesired.
What can I do to mitigate this issue at the "root"? I can't seem to rely on my developed habits (deleting the message then rewriting later; or simply delaying and editing) when in situations of distress.
EDIT: I'm grateful for everyone who wants to help, but I'm looking for advice mainly from those who live through the same experience, or therapists and other professionals who have helped others with this experience. It's easy for someone who isn't me to come up with tips / advice / rituals / wisdoms / lifehacks / etc... but without a close grasp onn the context and "the way I am," advice sort of misses the mark. I'm looking for the less-obvious advice that took trial and error to find.