Use a specific plan you made while calm to guide you when calm is harder to find.
Before you use this with another personUse communication, repair, return, or contact only when it is lawful and the other person is willing. If a court order limits contact, location, or communication, follow it exactly. A coping or communication skill never creates permission to call, text, message, visit, follow, return, or use another person to pass a message.
What it is
An action plan is a set of steps you decide on before you are worked up.
How to do it
Know the warning sign.
Choose the immediate response.
Create space.
Calm your body and slow your thinking.
Use safe support if needed.
Decide what happens next without violating a boundary or legal restriction.
Return or make contact only if it is lawful and wanted.