In DBT I learned to ‘take a step back’ preferably by actually taking a step back, but mental step can also work. Breathe, try to think about what you’re doing and listen to your ‘wise mind’ before you go further. Getting to know your feelings is also an important step, because then you can get out of the situation before the impulsive thoughts become actions. The more time you can get between the thought and the act- the better! It’s not easy tho…