A pause before your next response.

Use an ordinary, low-stress moment to practice. Keep your eyes open if that is more comfortable.

Notice where you are. Look around and name three neutral things you can see.
Feel the support beneath your feet or the chair. Let your breathing remain comfortable and unforced.
Name what you notice: “I feel irritated,” “I am uncertain,” or “I need a moment.”
Separate the event from your interpretation: what happened, and what are you telling yourself it means?
Ask what would help now: a pause, a clear question, a boundary, or support from someone you trust.

You can stop or choose a different activity if focusing inward feels uncomfortable.

What is the next manageable choice available to me?

You don’t have to haveall the words yet.