1. Take a pause and do not judge them. It is an emotion, and we do not necessarily have to continue allowing it to dominate us. We tend to label emotions as bad and good emotions, but they are just emotions, neither good nor bad. They just are. A chair is a chair – it is not good or bad. Check what thoughts do you have that feed this emotion? Then without judging them, you can tell yourself I am having this thought and describe what you think, then you can remind yourself that not all thoughts are 100% true. Is there any other way you can look at this situation?
3. Use your breath. You can describe your inhalation and exhalation by saying the following as you inhale: “I know that I am inhaling 1” and when you exhale, tell yourself: “ I am exhaling.” Remember to breathe from the stomach. When you begin the second inhalation, tell yourself: “I am inhaling, 2”. And slowly breathe out, tell yourself: “I am breathing out.” Continue counting until 10.