“1-2-3-4-5…9-10”. Take deep breaths and focus on counting. If you reach 10 and you still feel tense, keep going! If you take a breath to calm down before reacting, you’ll keep yourself from doing or saying something you might regret.
What to do: Learn how to breathe deeply and use it to calm yourself down. Try practicing some deep breathing techniques before you go to bed at night. Give yourself 10 minutes of distracted “breathing time”. This way, when you’re in a situation where you need to breathe and calm down, your body will already know how to do it.