I’ve found the S.T.O.P. approach helpful when feeling out of control and wanting to act on emotion. It’s simple but it really takes effort to make yourself do it every time.

S-Stop

T-Take a step back from the emotion for a minute
 
O-Observe the situation like a fly on the wall. What are the facts only, without any judgment? 

P-Proceed with mindfulness. Proceed taking into account what the facts are instead of the emotion attached.

Example, an argument starting to happen with my partner.

S-Stop interaction

T-Ask myself to back away from the emotion for a second 

O-notice he’s scrunching his brow, he’s sighing 

P-I need to leave the room and give both of us some space until we calm down

I’ve found that shutting down an emotional response when I feel it happening keeps it from escalating and feeding itself into a frenzy.