Overview
Taking time out is what it says on the tin. You pull yourself out of a situation or environment for a brief moment to calm down, then return.
If you struggle with self-regulating or sudden outbursts of emotion, this can be hopeful to bring yourself back down into more manageable ranges.
Requirements
It will be easier for you to let others around you know that sometimes you need to take some time out for yourself.
Let trusted people know that “taking a minute” to “cool-down” or “collect yourself” is sometimes necessary to help you “self-regulate”.
We can’t always share our ways of coping with others but still find the importance in using them so if you think it’s vital you need to pull yourself out of a situation because if you are going to burst.
Make sure you have prepared a meaningful response as to why you left or others may start asking you questions which can cause you to flare again.
Are you struggling right now?
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How to
Know your triggers: Ask yourself, “what kinds of situations do I find myself thing where I am unable to manage?” “How am I usually feeling in those difficult moments?”
Your triggers could be a crowded space, intense discussions at work or a challenging conversation with a loved one.
As you carry on with your day-to-day, you will eventually find yourself in one of these over-stimulated moments where you might think to yourself, “hang on a moment, I need a minute to collect myself.”
Politely excuse yourself from the situation and take yourself to a quiet environment.
Set yourself a number of minutes to calm yourself down.
Use other coping strategies like breathing exercises, counting or mindfulness in this slot of time you have given yourself.
When you have finished, return to where you was. If needs be, saying “sorry” can go a long way in notifying people that you needed a moment but now your back in action.
Sometimes, others will ask as to why you disappeared and this is perfectly normal, specially in work environments.
Make sure you have an acceptable response to hand in case anyone asks.
Additional
It’s always useful to make a plan with others for when you need to take time out for yourself. It reassures them that you are safe and know what you are doing.
It’s also important for you to know what their reaction will be like and if this is an appropriate coping tool to use during discussed conversations with others.
We don’t recommend taking more than 5 minute time out because anything close to 10 minutes looks more like a ‘break’ than a way of coping.