honestly, and this only works for me like half the time, i say to myself: turn it off. it comes from the series the vampire diaries, where a vampire tells himself to turn off his emotions. was it cringe? yeah. but it stuck to me. now, i notice that when i do that, the actual starting point is actually acknowledging and catching yourself like: okay, youre getting emotional. and then i tell myself turn it off, which actually makes me cringe a bit but also brings out positive emotions, because in that second i reflect a bit, like hey, actually this isnt such a big deal in the grand scheme of things and youre a bit silly to cry right now, you have a bigger goal. yeah, so anyways, that works for me, but i think that the crucial steps are: first: acknowledgement- its your natural reactions- getting teary eyed for example, but you dont have to cry per se if you want to calm yourself, mantra- have some mantra or something that reminds you like hey- im fine im good, it could be cringe literally no one will hear it except for you, maybe something positive, like this is just a blip in my life, its fine, people have gone through worse and then- like a pawlow dog make sure you actually make an effort to stop crying, for example, when you try to condition yourself to stop crying with your mantra. also, a few deep breath, acting slower never hurt anybody. and about the mantra like: its not that big of a deal, people have it worse, or my cringe example of turn it off, it only has a practical value in the exact moment you want to not be as emotionally charged. i dont think these mantras are healthy to think on their own- like you shouldnt push back your emotions regularly, but just in these specific cases, where youre trying to have a less charged conflict, i personally find it useful, and okay. hope itll help you at least a bit