IF YOU HAVE AN EMERGENCY PLEASE CALL 911 NOW. OR GO TO AN EMERGENCY ROOM.
IF YOU HAVE AN URGENCY CALL THE VOLUNTEERS OF AMERICA HOTLINE AT 1-800-584-3578 - OR -
FOR SERVICES CALL 360-416-7599.
YOU CAN ALSO CALL 211.
if you need non-urgent call back support to take a five step self time out call
Chuck Britt at 360-336-3882.
ADULT INTERACTIVE FIVE STEP SELF TIME OUT.
Just follow the five steps. Make your selections and PRINT your work. You can collect your work in a notebook and notice your feelings change.
I can choose to take a Five Step Self Time Out.
I can choose to remember that what is bugging me can not calm me down.
I can choose to remember that what is bugging me does not help me know what I am feeling and can not take care of my feelings.
I can choose to remember to look away from what is bugging me.
I can choose to remember I am not just my impulses.
I can choose to remember I am not just my thinking.
I can choose to breathe slowly.
I can choose to wait until my heart is beating softly.
I can choose to listen closely to my insides.
I can choose to be my whole body.
I can make a new plan to take care of my own feelings and needs.
First I can choose to seek support from:
Then I can choose to make a new plan based on my feelings and needs.
I can choose to remember to praise myself for doing a good job of self care.
I can choose to be thankful that I remembered what to do.
© All Rights Reserved
Chuck Britt, MA, LMFT and Connie Bonner-Britt, MA, LMFT