Remember four steps: pause → check the body → name the feeling → choose the next safe action.
Stop what you're saying or doing. If possible, step briefly away.
Feel your feet on the floor and take three slow, gentle breaths.
Name it: anger, fear, humiliation, urge, or "I'm not sure."
Ask yourself: "What would keep others' safety and respect intact right now?"
Choose an action: a 10-min break, drinking water, a short reply, changing location, or asking for help if needed.
