The first step in managing intense emotions is to interrupt the pattern by physically changing your environment or doing an activity to break the cycle. The second step is to ride the wave of intense emotions for 90 seconds to 2 minutes without reacting, by expanding internal awareness and focusing on the physical sensations rather than the story behind the emotions. The final step is to ask better questions once the emotions have settled, such as seeking alternative perspectives, opportunities, and learnings from the situation, which helps in avoiding impulsive reactions.