Anger Pause

Describe the latest moment anger rose. Stick to what was said or done, and note where you were.

Write the first body signs, such as heat, clenched hands, or a louder voice. These are your personal cues to start the pause.

Name what the anger wants you to do in the next minute. Say whether that action would protect the point you actually care about.

Choose a pause of about ten minutes: leave the room, use cool water, or take a short walk. Write the words you will use if someone is standing there.

Write the point you still want to make, in one respectful sentence, and when you will say it. Include the behavior you are asking for.