Card, the ONLY thing that gets me out of my head is meditation. The Headspace app even has a series of "emergency" meditations for those moments. I've used them a couple times when I've wanted to berate H for all this stuff.
If I'm in my head, it's over. I can't be trusted. The words are out of my mouth before I'm even aware of it.
I've learned to press pause long enough to get out of the situation and put my focus into my body. I feel my stomach pulse and heart pound and my throat constrict and my palms sweat... I'm trying to start feeling those things before the heat rises in my chest and I say something I know I'll regret. It's a process but it works.
It's the closest thing I have to a HRM on my phone to disable texting.
