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Fight Management Guide

The document outlines a step-by-step approach to managing conflict during a fight, emphasizing emotional regulation and calm communication. Key steps include taking deep breaths, pausing the conversation, and reframing negative thoughts. It also advises against extreme reactions and provides a mental script to promote safety and understanding.

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Vaishnavi
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2 views1 page

Fight Management Guide

The document outlines a step-by-step approach to managing conflict during a fight, emphasizing emotional regulation and calm communication. Key steps include taking deep breaths, pausing the conversation, and reframing negative thoughts. It also advises against extreme reactions and provides a mental script to promote safety and understanding.

Uploaded by

Vaishnavi
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

WHEN A FIGHT HAPPENS (step-by-step)

1. Catch the emotional surge:

Take 5 slow breaths and tell yourself: I’m triggered, not thinking clearly.

2. Pause the conversation:

Say: I need time to calm down, we’ll talk later.

3. Stop spiral thoughts:

Replace 'everything is ruined' with 'this is just a disagreement'.

4. Don’t over-text:

Put phone away for 20–30 minutes.

5. Regulate your body:

Walk, wash face, or listen to music.

6. Reality check:

Is this fear or an actual problem?

7. Talk calmly:

Say: I want to understand, not fight.

WHAT NOT TO DO:

- Don’t say extreme things

- Don’t threaten breakup

- Don’t beg for reassurance

MENTAL SCRIPT:

I am safe. This is just a moment.

FINAL:

React less impulsively, not love less.

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