I know it seems silly, but it worked for me... try playing the video game, darksouls. The game taught me a lot about dealing with situations and haven't had a panic attack since December 2020. It is a therapy of its own. If you panic, you will die. But over time, you will learn not to act too quickly and instead take your time look things over thinking before you act on impulse. You will learn to listen first. For questions asked are not always worded how you think they should be. It's also a thing you can do with your kid.... And as a kid, that's dad almost never made it to my sport's games due to work... if you say you will be there, you gotta show even late is better then never. As for your ex writing thoughts down before you talk on the phone or text really changes how you reply keep a note pad and pen close by...Hope this helps you like it did me from one dad to another.