De-escalation Techniques
What should you do if you feel yourself getting upset in a conversation?
Take a deep breath and pause. Step away if needed.
What’s a good first step when you need to listen calmly to someone?
Pay attention to what they’re saying without interrupting.
What is one activity that can help you calm down when you're stressed?
Play a game, take a walk, or listen to music.
What is something you can do when you feel like you might get physical?
Take a step back and take a few deep breaths to calm down before reacting.
What’s a positive action to take when someone is upset with you?
Apologize, take accountability, listen to their feelings.
Why is it important not to argue when you're upset?
Arguing makes things worse and harder to think clearly.
How does responding calmly make a situation better?
It helps the other person stay calm and makes the conversation more peaceful.
Why is it helpful to play games when you’re feeling overwhelmed?
Games distract you, help you relax, and take your mind off stress.
If you feel your fists clenching or body tensing up, what can you do to avoid getting physical?
Unclench your fists, relax your body, and count to 10 slowly.
How can you show respect during a disagreement?
Listen carefully, avoid interrupting, and try to understand their point of view.
What is one way to stop escalating an argument with your mom or grandma?
Walk away or give them space to cool down.
How can you avoid invalidating someone’s feelings during a disagreement?
Acknowledge their feelings, even if you don’t agree, by saying things like, "I understand you're upset" or "I can see why you feel that way."
What’s a simple breathing technique you can use to calm down?
Deep breath in and out
What’s a physical action you can take to help yourself calm down instead of getting physical with someone or something?
Get up and walk away, or find a quiet place to sit and focus on your breathing.
What’s one thing you can do to improve your mood when you're feeling down?
Do something fun or relaxing like playing a game
If someone is raising their voice, what can you do to stay calm?
Keep your voice calm and low. Don’t shout back
Why is it important to pause before responding in an argument?
Pausing helps you think before reacting and keeps things from getting worse.
What’s one thing you can do when you feel like you’re about to lose control of your emotions?
Take a break—go outside or do something calming like reading or drawing.
How can focusing on relaxing your muscles help when you feel like you're about to get physical?
It helps release the built-up tension in your body and prevents you from acting out physically.
What’s a way to stay calm when you’re in a situation where others are upset?
Stay quiet, breathe, and avoid joining in the argument.
How does giving space to someone help in the de-escalation process?
It helps both people calm down and think clearly.
How can you ask for help without sounding confrontational?
Ask calmly and politely, like “Can you help me with this?”
When you're upset, how can focusing on things you can control help you feel better?
Focusing on things you can control, like your actions and how you respond, helps you feel more in charge, rather than stressing about things you can’t control, like other people’s reactions.
When you feel your anger building up, how can you use physical movement to stay in control?
Do some light exercise like walking, stretching, or even punching a pillow to release energy safely.
What is a “win-win” solution in a disagreement?
A solution where both people feel heard and understood, and no one feels left out.