Stop talking immediately
Take 10 slow breaths
Unclench your jaw
Drop your shoulders
Relax your hands
Step away from the trigger
Count backward from 10
Drink a glass of water
Breathe in through your nose
Exhale longer than you inhale
Keep your mouth closed
Look away from the person or situation
Pause before responding
Say nothing for 60 seconds
Walk quickly for a few minutes
Wash your face with cold water
Hold something cold
Repeat a calm word silently
Focus on your feet on the floor
Tighten and release your fists
Leave the room if needed
Delay any reply
Write the message but do not send it
Use short neutral phrases only
Avoid eye contact if it helps
Put your phone down
Listen without interrupting
Remind yourself it can wait
Ask for a break
Do not make decisions while angry
Return only when calmer