Coping with Anxiety and Depression: How to Avoid Lashing Out

I remove myself from the situation. I know the people who usually trigger me (family) and I have a getaway plan (my go-to is “I need to go to the drugstore now” but have also just said I need a nap and gone to another room if there’s one available) and I leave when I feel myself getting worked up. Then I calm myself down (breathing, etc.) and come back.

I think it helps to prepare for those inevitable experiences with annoying people. I think about my values and how I feel people in general should be treated. Maybe even journal on it. Then since I already looked st my values, I can remind myself of them when in that situation.

For me, naming what im hoing through is helpful-- if i am too "in it" and i start getting rude, then i try to be transparent to those around me. I will say-- i am feeling X, so i think thats why i am lashing out or this is coming out not the way intended... This at least gives those around us to contextualize out behavior. Have you tried this before? I know it can be hard.

I was diagnosed at 18. I'm 35 now (will be 36 March 5) and I still continue to struggle. Self control. When I get triggered I have to stop, close my eyes, and take a couple seconds. Breathe in and out a couple times and really think about what comes out of my mouth next because I have no filter.