Timeouts are not for kids only. Next time you get worked up, try giving yourself a timeout and try Dr. Rob’s steps to calming down:
1. To decide when to do a time out, recognize when you are getting angry, and before you explode, say “I need to take a break.”
2. Go somewhere quiet, where you can get away from people, especially the person with whom you are upset.
3. Take several deep, calming breaths.
4. Write down what is upsetting you:
a. Describe what lead up to you being upset
b. Write down any “stinking thinking” you are doing about what happened
c. Write down some rational thoughts that
counteract the “stinking thinking”
d. Make an action plan of what to do next
5. Sit down and do nothing for 5 minutes. Be sure you are calmed down enough before reentering the situation that upset you in the first place.
Coach Rob Pasick
Email: rob@leadersconnect.com
Website: www.robertpasick.com
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