Control your breathing long enough for judgment to catch up.

Judgment goes offline quickly under stress and comes back on its own, given a little time and a settled body. Controlling your breathing is not a way of feeling better about the situation, it is the most direct available lever on your physical state, and your thinking follows that state more closely than most people realise.

When something hits, do nothing for a few slow breaths before speaking or acting. Count them if that helps. You are buying the time your judgment needs to come back, which is usually shorter than it feels.