They can happen suddenly, catching you off guard—that flash of anger or jealousy, an overwhelming wave of anxiety, or even a panic attack. Or, a surge of sadness, regret, or grief, or a feeling of being trapped or doomed, going from zero to 60. Your emotions control; your rational mind shuts down. You feel out of balance, consumed by tunnel vision.

Time for first aid: Steady the ship that is you. Here’s a four-step plan of action:

Once your amygdala—the emotional center of your brain—fires up, your prefrontal cortex, your rational brain, goes offline. You then experience tunnel vision; your brain drifts down a rabbit hole of past facts and memories that fuel your current emotional state. Other incidents, remarks that hurt your feelings or........

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