Feeling tempted

I felt sad about something this morning (bf moving away, we've decided not to go long distance so tonight is probably out last date as a couple), and then irritated by a coworker at later in the day. While irritated I felt the urge to make scratches, which I haven't felt in a while.

I'm wondering if last time I made scratches because of work stress it wasn't actually because of work.

I feel like I should do something now to manage the emotions before it becomes unmanageable, but I'm really not sure what actions I should take.