In the program of recovery the 10th step tells me restraint of tongue and pen are a top priority.
The 5th chakra located in the throat is about communication. Learning to speak up when needed and to keep it zipped as appropriate is a tricky balancing act.
Developing the skill of stepping back and not reacting with words, written or otherwise, is going to save a lot of amends making. Allowing the mind and emotions time to calm down is the first step.
Next I "get honest." The demon of the throat chakra is lies. If I am unable to be brutally honest with myself how can I process my feelings and thoughts accurately? I can't. Rigourous honesty is what the program calls for. That means admitting when ego has stepped in. Letting go of being right. Looking at how far I am willing to go in order to be right. What lies am I telling myself to save face.
Self-deception is defined as "The action or practice of allowing oneself to believe that a false or unvalidated feeling, idea, or situation is true" Oxford Advanced Learner's Dictionary
Learning to get through the twists and tangles of my self deceived mind is an ongoing journey that gets easier every time I do it, and it begins when I get quiet.