a shower often helps me calm down. noticing five things i see, hear, etc. music. it’s cliché but deep breathing helps me too

Emotional dysregulation is something I’m struggling with atm as well. It’s like my rejection sensitivity is turned on high and my depression/anxiety has latched onto that to make it Big. But we are in control of how we react to our emotions. They deserve space to be heard. Writing things down in a journal is helpful to get all of those thoughts off of my mind. I set a timer for 10-15 minutes, brain dump what’s in my head, and then check-in with myself. If I still feel like there’s more, I give it another 10-15 minutes. But usually I try to distract from the thoughts after that.

Idk if this is an option where you live but cold water swimming stimulates the nervous system and can drastically change my mood. I like going to the ocean or rivers/lakes near me. It can shock me out of a breakdown if I can get there.