Breathe. Take several breaths inhaling into your belly and exhaling slowly until the breath is extinguished. This turns on your parasympathetic nervous system.
Relax. Scan your body to find where you are holding tension. Invite it to release by bringing the breath there and softening. Increase tension in the places that are most challenging to let go of and then soften. The contrast often helps.
Feel. This is an emotional body scan. Notice feelings, sensations, and be present with the experience without trying to change it, ignore it, or stuff it down. Let yourself feel fully.
Watch. Be the witness of the experience. Observe it, create spaciousness around it, and offer it compassion.
Allow. Continue to be present with the experience and cultivate acceptance. Relax into what is.
You may find that you will need to go back to step one and start again. Some situations you will move through quickly while others may take some time. Keep this tool with you and use it faithfully. Let me know how it goes.