Coping with overwhelming emotions:
First, pay attention to the red flags that indicate you’re starting to lose control
Feeling hot or flushed, Heart pounding , Short of breath
Tension in your hands, arms, forehead, or shoulders
Talking more rapidly or more loudly
Feeling a strong need to win, to crush someone, to make them feel bad

Second, If you notice them, you can use a technique you’ve already learned:
Breathing exercise
Counting
Mindfulness

Observing Yourself Without Judging Yourself

The most important dialectic is accepting yourself without judgment while simultaneously changing destructive behaviors so you can live a healthier life

It’s not wrong to admit that some of your behaviors need to be changed; you can still be a good, kind, and loving person.

Exercise 3: Using Coping Thoughts
Remind you of your strength, your past successes, and the truths
“Mistakes happen; nobody’s perfect.”
“This situation won’t last forever.”
“I’ve already been through many other painful experiences, and I’ve survived.”
“This too shall pass.”
“My feelings are like a wave that comes and goes.”
“I can be anxious and still deal with the situation.”
“I’m strong enough to handle what’s happening to me right now.”
“This is an opportunity for me to learn how to cope with my fears.”
Exercise 4: Thought and Emotion Diffusion
Imagine sitting in a field watching your thoughts and emotions floating away on clouds.
Picture yourself sitting near a stream watching your thoughts and emotions floating past on leaves.
See your thoughts and emotions written in the sand, and then watch the waves wash them away.
1-You can start the exercise without any preconceived thoughts
2-You can begin this exercise by first focusing on one of your trigger thoughts.