You have to get past that emotion which causes your muscles to twitch by not resisting it . Deep breaths are excellent as somebody else said . You have to feel the anxiety , without retaliating . That is how growth happens . You can also help yourself with visualization , just close your eyes and recall a stressful situation in which you were insulted , focus on how your body feels , and just imagine a different scenario , that you remained calm despite your anxiety , and feel how that feels . That is particularly important if you ' ve had some kind of trauma . You will then associate different feelings that you did in the past and it will become easier to handle similar situations in the feature . In terms of emotional growth , remember that you have three zones of learning , comfort zone , learning zone and panic zone . So it is also important not to put yourself in situations that are way above your learning zone situations that you don ' t know how to handle , otherwise you will make things worse .