⏸️ Timeout Technique

A structured pause to interrupt escalation, reduce emotional intensity, and regain control before responding.

Recognise early signs (thoughts, body sensations, urges).

Physically or mentally remove yourself from the trigger.

Use breathing, grounding, or distraction to reduce arousal.

Re-engage only when intensity has reduced.

Describe a recent situation where you became overwhelmed or reactive

What were your early warning signs?

How could you have used a timeout earlier?

What would a better response have looked like?