Emotional regulation is creating enough space between feeling and behavior for judgment to enter.

Feeling and behaving are separate events with a gap between them, and the gap can be widened. In that space, judgment gets a chance to speak: this matters less than it seems, this person is not the real problem, tomorrow I will want to have said something different. Without the space, the feeling and the action are effectively one thing, and there is nowhere for anything wiser to enter.

Build the gap in advance rather than in the moment. Decide now that you will not reply to certain messages the same hour, that you will stand up and leave the room when a particular conversation heats. The specific method matters less than having decided before you needed it.