Pause before responding
Take three slow breaths
Name the feeling silently
Check the facts
Separate facts from assumptions
Ask what else could be true
Delay your reply
Step away briefly
Lower your voice
Relax your jaw and shoulders
Focus on what you can control
Use calm self-talk
Avoid reacting when tired, hungry, or stressed
Write down your thoughts first
Revisit the situation later
Practice mindfulness regularly
Get enough sleep
Exercise consistently
Limit caffeine and alcohol
Talk to someone you trust
Seek professional help if needed