Take your time. Take your time. Don’t worry about time at all.
Write a text, then don’t send it. Wait an hour, look at it. Re-write it.
Even if it takes a day, or more. Only text back when you are calm. Only then can you speak sensibly.
Look at the way you post on here, does it look calm? Be calm.
Lie down, close your eyes, take deep breaths and just experience your feelings. Don’t label them, don’t think about them. Just feel them. Do it for twenty minutes. It will help.