Name the behavior, not only the emotion
Say whether you interrogated them, checked a device, demanded access, criticized a friendship, or created a scene. Do not describe control as evidence of love.
Return the freedom you narrowed
Withdraw unfair rules, stop monitoring, and acknowledge their right to privacy and relationships. If you accessed an account without permission, disclose it and remove your access.
Build a plan for the next trigger
Use a pause, direct question, counseling, or another support that does not make your partner responsible for regulating you. If jealousy becomes threatening or coercive, prioritize their safety and professional help.