Its definitely some thing that not everyone is good at. And it took me some time to get a handle on this also. But it has worked very well for me.
First.. Know your breaking point..
If you know how much and what it takes to get you to the point of 'no return', then you know your limit and how much you can handle. Now when you feel your temperature raise, take a deep breath and slowly release. And do it again. Now, do it again. Thinking before you speak is key. Depending on who's the confrontation is with, saying nothing can be just as effective as anything said.
Second.. You are in control of you..
No one else controls you. So no one else can dictate how and when you react.. If this isn't a life and death situation then your reaction should be controlled. You should maintain the knowledge that you are in control of your action. No one else will be held responsible for anything you do. So if you are not ready to pay the price, do the time, sacrifice you.. Then don't do it.. Its not worth it..
Third.. Never under estimate the person(s) around you..
Thinking that the person who is trying to confront you will be easy to handle.. Wrong.. You don't know what that person is capable of. So don't ever think that they can't or won't do what they want to do.. And the same goes for you. If that person underestimate you, that gives you the upper hand. You know what you are capable of.
Finally.. Never be afraid to walk away..
Any situation that you can walk away from, is always a good one. I'm not saying to turn your back on this person(s).. But know that words are just words.. And the only reason people use those words, are to get a raise out of you and to get you to react. You are always in control of You.
* I personally believe I am better than the person who is trying to get a raise out of me. I don't sink to any one's level. I never have anything to prove to anyone but myself and my children. What they think of me and what I think of myself is the important factor.. Pride yourself on being the best you you can be.. And it will all work out..