Most of us rehearse the crushing line we wish we had said. Try spending that same time writing what you would actually like to say next time, and keep it short enough to remember.

What the research says

In laboratory experiments, recalling an anger provoking event was not the problem in itself: dwelling on it prolonged anger and raised blood pressure, while reinterpreting the same event reduced both. In a separate randomised experiment, forming a specific if then plan in advance reduced how much tempting food people served themselves, which shows a decision made beforehand can carry into the moment. Both are small controlled studies rather than trials of this exact exercise.

Strength of evidence: one line of research. A single study, or a theoretical account.