You probably feel like you need to start working on damage control immediately, but resist the urge.

Concentrating on deep breathing will reduce your stress level, slow your heart-rate, and provide more oxygen to your system. People have been using this type of breathing for thousands of years through yoga and meditation, and it is scientifically proven to help manage stress and anxiety.

Try writing about your anger in a journal or call a friend and explain what happened and how it made you feel.

Remember that crying is not a sign of weakness but a psychological and biochemical process common to humans.

For example, if you bombed a presentation, try to laugh at how strange it must have looked when you could not decide if you should sit down or stand up.

For example, if you think that you did poorly on a test, then making a list of the questions that gave you trouble may help you to develop a new study strategy for the next test. You might also identify some things that you can do to minimize the effects of the test on your grade, such as asking your teacher about extra credit.

Many people find that repeating a mantra is a helpful way of silencing negative or hateful self-messages. For example, trying repeating the phrase “I am only human, I am doing the best that I can, and that is all I can do. ”[7] X Research source

If you are having trouble getting friends and family to listen, or if you’re unhappy with their responses to your problem, consider talking with a counsellor or therapist.

Try saying something like, “I am sorry for what I did. I realize that my actions affected you as well and I feel really bad about that. Can you forgive me?”

Try writing yourself a letter that expresses understanding about what happened. Imagine that you are writing to yourself as a friend and be kind to yourself in the letter. Repeat “I forgive myself” as you go through your day. The more you say it, the easier it may be to believe it.

Planning for the future is a constructive way of moving on and it may help you to feel more in control of the situation.