To better manage your emotions, recognize that there are levels or intensities of your emotional experience. To avoid over-reacting to life events, some self-reflection can help you act on your emotions appropriately. The way to self-reflect is, in the moment, pause (for a few seconds), breathe (deeply, for a few breaths), then focus on your reality in the current situation.

For example, if you jump to "anger" or "rage" (in the red in the diagram to the left), you may lash out verbally or even physically, causing harm to others and yourself. Consider, instead, that perhaps you are "annoyed," which is less intense, is more manageable, and will pass much quicker. Pause, breathe, then focus on the situation as it is, in the moment.