A good “Time Out” has four (4) stages: Recognize , Retreat , Relax , and Return .
Recognize that you are escalating and may lose control of what you say or do.
Once you recognize that you are about to lose control disengage, remove yourself, back off, and put some space between you and the other person.
Take steps to relax calm yourself down. Some things that you can do include: Deep Breathing Exercises or the 4-7-8 Breath , Progressive Muscle Relaxation , taking a walk, or petting your dog. Focus on something or someone other than the person you have been arguing with. Consciously choose to calm down.
After you have calmed down, return to deal with the issue that was the subject of the argument.
Created by Ronald T. Potter-Efron, MSW, PhD, author of Angry All the Time: An Emergency Guide to Anger Control.