We all will face challenges from time to time. It is easy to be overcome by negativity reducing us to our lesser selves. For some, this means we become violent. Others it means we are just grumpy. Or we just could not be performing at our normal capacity.
You need to first isolate yourself from what is actually happening. This can either be by walking away, ending a conversation early, or perhaps just stop paying attention altogether. If you are getting physically abused and need help, this is not the same and I am not saying this is a solution – please get help.
The next step is quite unique to the individual, and it would need looking back at experience. You should consider this before you enter such a situation as you may not be able to think clearly at that point. It could be you like to talk out problems, or just shout. You may want to break something or hurt someone – you don’t want to break a valuable item, so due consideration prior is important.
And this is what I would call a negotiation – it is getting some perspective on the situation and finding the right response to it. Events may make us sad or angry and it is up to us to respond to it. Give it some time but also allow yourself the space to express your frustrations and disappointment. Realise that you are in control of how you respond at that particular moment.