The last tip skill is the second P which stands for paired muscle relaxation.
Many people are already familiar with this type of exercise, which is sometimes referred to as progressive muscle relaxation, in which you practice going through your body muscle group by muscle group, and first tensing it as hard as you can, and then releasing the muscles and as you relax saying the word relax in your mind and letting go of the tension.
The idea is that if you first tense your muscles really tightly before relaxing, you actually end up in a more relaxed state than if you just try to relax your muscles without tensing first.
So again, we're going to link to full practices in this video's description.
There are loads out there and some of them can go for as long as 45 minutes in which you just slowly go through muscle group by muscle group.
All of this will help you feel more relaxed at the end than when you started, which will get you out of feeling extreme emotions and ready to use other skills more effectively.