How to Control Your Emotions During a Difficult Conversation

Sitting still when you’re having a difficult conversation can make the emotions build up rather than dissipate. 

Standing up and walking around helps to activate the thinking part of your brain.

Come up with a phrase that you can repeat to yourself to remind you to stay calm.

Some examples: “This isn’t about me,” “This will pass,” or “This is about the business.”

To distance yourself from the feeling, label it.

This allows you to see your thoughts and feelings for what they are, and not bury them or let them explode.

The more time you give yourself to process your emotions, the less intense they are likely to be.

Excuse yourself for a moment: get a cup of coffee or a glass of water, go to the bathroom or take a stroll. Don't give the impression that you are desperately trying to escape.