WHEN TO USE

Use when you feel yourself getting activated in real time, jaw tight, voice sharpening.

WHAT TO DO

Pick one non-negotiable: “I will not make this worse.” Buy ten seconds: slow exhale, drop shoulders, open hands. Name what you’re feeling internally, even a single word reduces amygdala activation. Then meta-communicate briefly: “I’m getting frustrated. Give me a minute to respond well.” If your tone lands hard anyway, repair fast: “That came out rude. Let me try again.”