Notice and name the emotion
Pause before reacting
Breathe slowly and deeply
Identify the trigger
Allow the feeling without judgment
Observe where it shows up in your body
Separate facts from interpretations
Write down your thoughts and feelings
Talk to someone you trust
Move your body
Cry, rest, or release safely
Ask what the emotion is trying to signal
Choose one healthy action
Set boundaries if needed
Practice self-compassion
Return to the present moment
Seek professional support if needed