You can feel a sting and still choose a generous response.

Feeling and behavior get treated as one unit, so people either deny being hurt in order to justify staying decent, or use the hurt as a license to be sharp. There is more space between the two than that. You can register the sting completely, privately, and still choose what leaves your mouth.

When something lands badly this week, name it silently to yourself and wait one breath before answering. The pause is the whole method, and it is usually enough.