I don't think doing interventions in highly charged emotional issue like this in a practically-oriented way is well done via text.

Text is much better for discussing the topic on a more abstract level. Having abstract concepts to orient yourself in a situation can help.

I gave one practical suggestion, meditation. To be more practical: Find a local meditation group with an experienced teacher and attend it regularly.

One of the exercises that CFAR does is comfort zone extension. That can also help. If you often do that kind of exercises you train yourself to be still operational under strong emotions.