Look, I am stuck in that reaction again.

It feels like a certain level of stress to me. That one thing happened again, and now I am here, stuck in that loop again.

And then boom.

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Step 1)

Be aware that you are in the reaction.
(This is the hardest part.)

Step 2)

Let the reaction play itself out without doing anything. This allows, for example, the emotion to release if you normally push it down quickly. Or if you quickly suppress your voice.

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Practical example: you are too critical of yourself. You are judging yourself right now, extensively.

“I can never do this.”

The moment you know you are doing this, you are aware of it, and you can see why you do this and if it is necessary to keep doing that. Or you can decide to sometimes do it and sometimes not.

And you can say: “Get the * out of my system.”