How To Communicate While Triggered

Scripts for moments when you feel emotionally activated but still want to stay connected.

“I’m feeling a lot right now, and I don’t want to say something I’ll regret. Can we pause and come back to this?”

“I can feel myself getting flooded. I need a few minutes to calm down.”

“I want to have this conversation, but I need a minute first.”

“I’m not in a place to talk calmly right now, but I will be soon.”

“Can we take a break and come back when I can be more present?”

“I’m too overwhelmed to think clearly right now.”

“I can feel myself getting defensive. I want to understand you, but I need a minute.”

“I need to step back so I don’t say something hurtful.”

“Can you repeat that? I’m trying to make sure I understand before I respond.”

“I need about 20 minutes to calm down. I’ll come find you when I’m ready to talk.”

“I’m too activated to have this conversation right now, and I don’t want to make it worse. Can we try again later?”

“I’ve calmed down, and I want to finish our conversation when you’re ready.”

“Thank you for giving me space. I’m ready to talk if you are.”