You feel it rising. You don’t have to do anything with it yet. Take ninety seconds first, then decide.
If you might hurt yourself or someone else, call or text 988, or 911. Walk away from the situation now.
Naming it takes the edge off. Tap whatever fits, no wrong answers.
Two breaths in through the nose, one long breath out through the mouth. Follow the circle.
Not what you want to say - what you want to be true after.
Between the feeling and the reaction, you put ninety seconds. That gap is where everything good becomes possible. You’re still in charge.