How do you hold frame all the time?

I’ve noticed that sometimes I blow up and lose frame whether it be at work, or at home. I

I had to do some community service last year, and there was one job that was harder than the rest where you had to volunteer for it. I had already gone twice, and there were people who hadn’t done it yet that weren’t stepping up and volunteering. I said something along the lines of “I don’t care I’ll fucking do it but theres people who haven’t gone yet so why do I have to do it.” I noticed people were looking at me different.

I have countless examples of things like this, where I can hold frame for a certain amount of time but eventually I blow up and say or do some dumb shit. How do I change this?