Have you ever heard of action opposite? When you're feeling an intense emotion (i.e. anger, sorrow, etc.), write the emotion down. Right after, right down your action impulse, basically what the emotion makes you immediately want to do (i.e. anger- I want to lash out at _______ and really hurt them), then write down the opposite (i.e. I need to hear them out and be calm)

Do the opposite.

When dealing with anger or rage emotions, it's best for me to first take a little time away from the situation before doing the opposite so I can have a bit more clear of a head. Maybe it'd be helpful to you

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