I'm angry

Anger is a signal, not a sentence. Before you act on it, give yourself a moment. You do not have to fix this while your nervous system is fired up.

90-second pause timer

Ride out the intensity before you respond

Walk away script

What to say and do when you need to leave the room

Body reset

Unclench jaw, drop shoulders, slow breath

What am I actually reacting to?

A short reflection to find the real trigger

Do not send the message yet

Draft it here, send it later — or never