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.

Acknowledge your feelings

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.

Take a break

It’s hard not to get worked up emotionally when you’re in a tense conversation: a disagreement can feel like a threat.But if your body goes into “fight or flight” mode,  you may lose access to the part of your brain responsible for rational thinking.

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.

Focus on your body

When you start noticing yourself getting tense, try to focus on breathing (on feeling the air coming in and out of your lungs).This will take your attention off the physical signs of panic and keep you centered.

Breathe

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.”

Try saying a mantra

Executive Summary It's hard not to get worked up emotionally when you're in a tense conversation. After all, a disagreement can feel like a threat. Your heart rate and breathing rate spike, your muscles tighten, the blood in your body moves away from your organs, and you're likely to feel uncomfortable.

Try saying a mantra

Similar ideas to Try saying a mantra

Develop a Mantra

Develop a Mantra to use when temptations appear

Mantras Against Anxiety