There´s a very interesting technique in Compassion-Focused Therapy called "Mindful Check-In". Please try it at random intervals during the week. Eventually, you´ll be able to use it during "threat periods" in order to reduce negative emotions and gain more control over the situation.
1. What I notice in my body:
• What do I feel in my body?
• Am I tensed or relaxed? How can I tell? Where do I feel it?
• What sensations are prominent?
• What is the temperature of my body?
• What are the contact points of my body with the outside world (e.g., feet on the floor)?
• What is my body posture? How am I sitting or standing?
2. What I notice in my emotions:
• What emotional tone am I experiencing? Can I give my feelings an emotional label?
• Is there more than one emotion? Which emotions stand out?
3. What I notice in my thinking:
• What am I thinking? What are the contents of my thoughts?
• What images or pictures come to mind?
• What is my thought process like? Are my thoughts fast or slow, narrowly focused or reflective?
4. What I notice I want to do (impulse to act):
• Is there anything I want to do right now?
5. What I notice in my reactions:
• What are my reactions to the exercise?
• When noticing the thoughts, feelings, or impulses I experience, do I have any strong reactions?
• Do I have any additional thoughts about what I’ve found going on in my mind or body?
• Am I making any judgments or criticisms?
• Do I notice judgments—thinking that certain experiences are right or wrong?
• Are any experiences wanted or unwanted?
• Do I notice wanting to do anything about what I’ve found in my experiences?
• What thoughts arise in relation to particular emotions or body sensations, or vice versa?