Physical
You’re playing a game and someone bumps into you. You yell,
“I’m gonna bite you!”
👉 What is a safer way to say how you feel?
“I’m feeling out of control and need space.”
“My body feels too full right now.”
Your mom says no to something and you shout,
“You’re the worst mom ever!”
👉 What could you say instead?
“I’m really upset with you right now.”
“I feel misunderstood.”
You feel left out at home and say,
“I don’t even wanna live here!”
👉 What could you say instead?
“I don’t feel comfortable or understood here right now.”
“I need things to change.”
You feel completely overwhelmed and can’t think of a long sentence.
👉 What can you say?
“Too much.”
Your friend keeps teasing you and you shout,
“I am gonna attack!”
👉 What could you say instead?
“I feel overwhelmed and need help calming down.”
“I need you to step back.”
A friend embarrasses you and you say,
“Break your leg!”
👉 What is a healthier way to say how you feel?
“I’m very mad and need you to stop.”
“I feel hurt and don’t know how to say it.”
After getting in trouble, you yell,
“I’m running away!”
👉 What is a safer way to express this?
“I need to leave this situation for a bit.”
“I need time alone to calm down.”
You feel out of control and need support.
👉 What short phrase can you use?
“Help me calm down.”
You’re frustrated during homework and say,
“I’ll beat you up!”
👉 What is a better way to express this?
“I’m really angry and don’t know what to do.”
“I need a break before I explode.”
Someone won’t leave you alone and you yell,
“I’m going to throw you in the dumpster!”
👉 What could you say instead?
“I need to move to a different space/room right now.”
“I need space from you.”
"I need to give myself some space."
When someone talks about running away, what are they usually feeling?
Not safe or not heard.
You’re upset but not ready to talk yet.
👉 What can you say?
“Not ready to talk.”
When someone threatens to hit, kick, or bite, what feeling is usually underneath?
Feeling overloaded, overwhelmed, or unsafe.
If someone is using mean or attacking words, what feeling might be underneath?
Hurt or feeling powerless.
You need a break before you say something hurtful.
👉 What could you say?
“I need space.”
“I need time alone.”
You need someone to back away immediately.
👉 What is the simplest phrase?
“I need space.”
Your body feels hot, tight, and out of control.
👉 What short helpful phrase could you use?
“I need space.”
“I’m overwhelmed.”
“Too much.”
During an argument, what is more helpful: attacking someone or sharing your feelings?
Sharing your feelings.
What is the healthy goal in tough moments: leave forever or take a short break?
Take a short break.
Why are short phrases helpful during big feelings?
They are easy to remember and use when words are hard.