Tips for Self De-escalation.

P - Pay attention to my body, thoughts, and feelings

• What happens to my body when I get angry? (i.e., clenched fist, elevated heart rate) These are messages that I need to pause. Am I breathing? What story am I telling myself?

A - Assess what is activating me

• What feelings are being activated? Do I not feel heard? Do I feel misunderstood? Am I upset about what was said or something else that happened to me recently?

U - Understand the roots of my feelings

• What values of mine are being challenged? Am I seeking to resolve a disagreement or maintain power and control over something or someone else?

S - Set boundaries, separate, ensure safety

• If you are not able to show up in dignity and respect, step away. Set boundaries. Work with the problem when you are less frustrated. It is important everyone feels safe.

E - Empathize with those involved

• Everyone deserves respect. How could the other person be experiencing me? How will my actions impact others? What are others trying to express? How can we create understanding?