Change your environment and give yourself physical and mental space.
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
Spending time outside means intentionally changing your environment and giving yourself space from whatever is escalating you.
How to do it
Leave safely and appropriately.
Go somewhere that does not increase risk and that you are legally allowed to be.
Put your phone away for a few minutes if possible.
Notice your surroundings.
Return or make contact only if it is lawful, appropriate, and the other person is willing.