Exercise: When you notice one of your justifications matches a common rationalizing pattern (e.g., "I snapped at my spouse because I was having a bad day, not because I'm jealous, of course I'm not jealous"), acknowledge it as a possibility. Don't try to evaluate its probability yet. Continue your train of thought as usual ("So I need to work on being nice when I'm in a bad mood..."), then start testing whether you're self-deceiving ("If I'm jealous, I should expect to see...").