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.

STEP #1

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.

STEP #2

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.

STEP #3
What do I feel?
What do I need?

STEP #4
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.



STEP #5
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.


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Chuck Britt, MA, LMFT and Connie Bonner-Britt, MA, LMFT