It doesn’t happen overnight , you’re probably making progress and not realizing , here is some random silly transitionary tricks until you get there

If you happen to be good with advising others but not yourself , start talking to yourself in third person , like you would reason with a friend you care about who is about to self sabotage

If you know the typical impulse you usually have , set speed bumps to it , like if it’s texting make it harder to access , or a little game of making circles with you’re tongue before speaking

Also this might not be emotions but it could be your nervous system constantly in fight or flight , have an object , a game or activity that would immediately act as an anchor anytime you touch it

If everything fails , immediate cold shower or submerge your face in icy water bowl , always works like a charm

Hope any of these helps , you got this 🫂 🫂