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The cues that I am getting angry are:
_______________________ __________________________
_______________________ __________________________
_______________________ __________________________
The triggers ( red flags ) that I need to avoid are:
_______________________ __________________________
_______________________ __________________________
_______________________ __________________________
The neutral, non-blaming TIME-OUT sign that I will use will be:
When I give the above signal I will go: ( i.e., limit this time to
being alone
in bedroom, bathroom, out on porch, very short walk ):
When my partner gives the TIME-OUT signal
I will abide by this contract.
The TIME-OUT will last for ____________ minutes. ( 15 to 30 minutes
only ).
During the TIME-OUT I will observe the following rules:
--Don't call a friend or parent
--Don't drink alcohol or caffeine
--Don't drive.
--Use the Time Out
--Process what's going on inside of ME
At the end of the TIME-OUT period we will:
--Review the Time Out -- using "I" statements
--Not leave the conflict unresolved
--Talk about how I perceived the situation
--How I felt about what happened and what was said
--What it is I need
--Not leaving the other to assume; allowing them to fail meeting silent expectations
Signed ___________________________________ Dated___________
Witness ( friend )______________________________ Dated___________
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