Cool-Down Scripts

Pre-written sentences for when flooding hits:

• "I'm getting flooded. I need 20 minutes." — direct and honest
• "I care about this too much to have it while I'm this activated." — frames the pause as investment
• "Can we press pause? I want to hear you, but my body is in fight mode." — vulnerable and accurate
• "I'm going to take a walk. I'll be back at [specific time]." — concrete and reassuring

During the break, don't rehearse your argument. Do something physical — walk, stretch, or splash cold water on your face. Then breathe: in for 4, hold for 7, out for 8.