What do you mean by outburst?

Like a panic attack?

Where you're fine and happy but in an Instant something that's said or done flips the switch and now your crying and feeling everything's your fault

Outbursts are contributed to over or under stimulation

You can try to ask yourself why you're experiencing anxiety, what happened recently? what do you think and feel? Also to release tension and thoughts you can workout, write, talk to a close person or meditate if you're up for it. Eventually it will pass, stay positive🙌

I’ve been in therapy for 3 years now. The outbursts didn’t disappear but the number did decrease. My advice is that every time you have those feelings accept them and do the things that help you go through this. For me it's being alone and calming myself through mindfulness and watching TV. Afterwards I try to simplify my thoughts and work on myself

Sounds like you are maybe under some stress or over or under stimulated like heavensent.queen said. Journaling is helpful for me...so is meditating and breathe work. I've found in moments where I am at wits end it's best for me to get up and walk outside or away from the situation to take a breather of I can. If not, I try to take a moment where I am and recognize my feelings and tell myself this will pass and I will be ok. And to turn it into a positive somehow. Hope this helps!

I’m in dbt and it helps so much:)