1. Take a deep breath 2. Acknowledge the facts 1. *That phone call sucked.* 3. Acknowledge your feelings about it. 1. *I'm upset about that phone call and this stutter is exhausting.* 4. Remind yourself that it's okay 1. *But it's okay that I stutter. It's a thing and it's not going anywhere.* 2. *And it's okay that it frustrates me. It's a reasonable thing to be upset about.* 5. Take control of your thoughts 1. *I don't have to let this ruin my day. I choose to let it go.* 6. Exhale. When you exhale, imagine that you're blowing out those negative thoughts and then go on with you day. If it creeps up in your thoughts again, do those steps again. Do that consistently and eventually it starts to make sense and becomes the default reaction. It really is okay that you stutter. It will always be an inconvenient and sometimes embarrassing / frustrating thing, but that's okay. It doesn't define you, it's just a thing you occasionally have to deal with.