After years of trying to get my emotions more under control, the most successful thing I’ve ever done professionally is verbally acknowledge and annotate.
“I feel like I sound angry right now, but I’m not.”
“If I seem frustrated, I think it’s because I didn’t sleep well.”
“I understand I’m being reactive right now and may feel differently later.”
If I could somehow recognize the emotion, reset, and talk and respond a different way in the first place, that would be amazing. But meditation, therapy, and all kinds of trying never got me there.
What I have learned is how to feel when it’s happening and correct afterwards.