When the get upset what to do to calm down
Feeling upset is a normal part of life. Something stressful may happen at home, at school, or in your social life, and the troubling event may leave you feeling angry or frustrated. You don't have the ability to control everything that’s happening around you. However, you do have control over one thing: you can choose how you behave and react to these challenges. With a little knowledge and a bit of practice, you can learn useful strategies to manage your responses and keep your cool no matter what
Count to 10. When you start feeling upset, take a break and count to 10. As you count, imagine that with each number, you're reaching a new level of calmness. Taking the time to count to 10 will give your mind some distance from what you’re feeling, and it will help you respond less emotionally.
If you still feel tense after counting to 10, try counting backwards from 10 to 1.
Sometimes you’ll need even more time to calm down. In this case, try counting backwards from 100.
Remove yourself from an upsetting situation. If it is a conflict that involves other people, take a few breaths, explain quickly that you are upset (without going into details), and walk away. The goal is to give yourself some space, so you can deal with your emotions. This approach also gives you more control over your situation because you’ll have time to decide how to respond.
Avoid storming off if you're upset since that can cause communication breakdown between you and others. Instead, say something like, "I'm feeling really upset right now and need to take a break. I'm going to take a short walk."
Try going for as long of a walk as you need. Imagine that with each step you're letting your frustrations flow right down through your feet. Try to find a park or green space to walk in. Give yourself a break from thinking