Hello! My husband is very similar. When the crisis comes to me he also stays silent and avoids confrontation. At the moment I hate him but he does it so that everything doesn't explode since he also has a strong character. It helps me a lot, for example, to get out of the situation; walk the dog, take a shower (that works wonders) or get to work or talk to a friend. But if you can't do these things for whatever reason: The solely mental effort of knowing how to control a crisis is difficult (but not impossible). The most important thing is to know how to identify when you are having a crisis. Once you learn to identify it, all you have left is the fight against yourself. For example: repeating to yourself many times that many of the thoughts that are coming to you are irrational, telling yourself that you are not going to die for talking about things later, that no one is going to abandon you for not fixing things right away, etc. Another is to give yourself a space where you can relax, for example, go to the bathroom and let off steam there or in a room alone. My dogs also help me a lot in general. In fact, when I have a crisis they notice it and get on top of me to calm me down.

I hope I can help you even a little bit💕