Stop the automatic reaction in 3-10 seconds and choose a conscious response.
When you feel an intense emotion, STOP - stop any action.
Place both feet on the floor, feel the contact.
Take one deep breath, exhale completely.
Name the emotion mentally: 'I feel anger' or 'I feel fear'.
Ask yourself: 'What do I want to happen now?'
Choose a response that serves your long-term well-being.
Act from choice, not reaction.
