When the moment you are in gets mentally overwhelming, take a deep breath and enter ’emergency mode’. That means: don’t try to control anything, speak only to answer questions with a simple ‘yes/no/ I am not sure’ answer and refrain from giving any opinions (as they are likely to be irrational); just get through the moment until you can say, ‘excuse me, I need to get some fresh air’.
As soon as it is safe to do so, go for a short walk: 10 minutes is usually enough. If you are alone with small children, strap them in the buggy and take them with you. Or call a friend or relative to come over as soon as possible because you are not feeling yourself and need to get some fresh air urgently. A walk around the garden or local park may be sufficient or, if you don’t have access to these, down the road and back. Anywhere you can get moving. Just walk. It works wonders for settling your mind and body.
If you can build a daily 15-20 minute walk into your day, you should find that overwhelming situations reduce. Try it and let me know how you get on 🙂