The first step is to calm down. This is nonnegotiable. Your body has been flooded with stress hormones, and it takes time for your parasympathetic nervous system to kick in, shut down the power to your buttons, and get your adulting brain back in the game. If you rush into reconnection while you’re still triggered, there’s a good chance your buttons will be pushed yet again and you’ll end up snapping instead of snuggling. As long as your child is safe, strap on your oxygen mask and take care of yourself first.
