When things are cool between you and your partner, talk about what happens when either of you get angry. Let them know that sometimes you might need space and time to chill out when you are angry. Let them know ahead of time that you might need a "time out" when things become heated in an argument. Always let your partner know that you will come back later and finish the conversation. Ask your partner to let you go when you say you are taking a "time out". Ask them not to follow you.

A "TIME OUT" looks something like this: You realize you are so angry that you can't talk without yelling or screaming. You no longer even think clearly. So you leave the situation to cool down. While you are gone you try one of the "cooling down" techniques. While cooling down, you tell yourself positive things like one of the following:

We admit the "time out" is hard to do, especially the first couple of times. Don't worry if you don't do it "right" the first time. This will become easier to do and will soon become a habit! Remember a "Time Out" is taking care of you. It protects you and your partner.