Whenever a you feel big emotions bubbling up during the day, remind yourself to take a moment to STOP:

S = Stop

T = Take a breath

O = Observe

P = Proceed

Stop what you are doing, take a few slow deep breaths, observe what emotions you are feeling and where in your body you feel them and decide a positive way to proceed which will help you to manage the emotions. That might be taking a short break from what you are doing, going for a walk, shaking your hands and body to release the emotion, moving on to a different activity or reminding yourself that you can do hard things. Research shows this strategy reduces overwhelming emotions and stress levels and helps to build resilience through helping you to regulate your emotions.

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