Emotional Ninja. The Easy Way.

You do not have to become your emotions.

Notice

Don't suppress it.
Accept it.
Name it — "I notice frustration."
Observe it from a third person's point of view.

Pause

Do something physical — a physiological sigh, box breathing, touch or smell something nearby, move your body if you can.

Ask

Will it still matter in a minute, a month, a year?
What can I control?
Let go of what you cannot control.

Response

Make a plan.
Act on it.
Stay calm and keep going.

Practice this every time. Be patient. You are already an emotional ninja.

PS. Feel free to imagine you are a ninja — or a Shaolin monk, or Rambo. It doesn't matter.