Scripts for Expressing Frustration Before Escalation
These scripts can be used in different situations to prevent anger from escalating into outbursts.
Direct but Polite Boundaries
“I need a break right now. I’m feeling overwhelmed.”
“I’m getting frustrated. Can we pause and come back to this later?”
“I don’t have the energy to talk about this right now. Can we schedule a time?”
“I’m not ignoring you. I just need space before I can respond.”
Sensory Overload Responses
“The noise/lights/smell is too much for me right now. Can we change something?”
“I need to step outside for a minute to reset.”
“I need my headphones/sunglasses/a quieter space.”
“Can we turn down the volume? It’s making it hard to focus.”
Emotional Regulation Scripts
“I’m feeling a lot of big emotions. I need time to sort them out.”
“I don’t have the words yet, but I’m upset. Can we check in later?”
“I feel stuck and need help figuring out what to do next.”
“I can feel myself getting frustrated. I need to move my body or take deep breaths.”
Self-Advocacy Scripts
“I need clear instructions, or I’ll get too overwhelmed.”
“Can you tell me one thing at a time? Too much at once makes it hard to process.”
“I need more time to answer. Please don’t rush me.”
“I do better with written information instead of verbal instructions.”
Visual Aids to Support Emotional Expression
This tool can help a person communicate frustration when verbalizing is difficult.
Traffic Light System 🚦
Use a colored card system, say the colour aloud or create hand signals:
🟢 Green = “I’m okay to continue.”
🟡 Yellow = “I’m getting overwhelmed, need a break soon.”
🔴 Red = “I need to stop now.”
This can be used in classrooms, workplaces, or at home to nonverbally signal distress before escalation.
“Break” Token or Silent Exit Strategy
A physical token (like a small fidget, keychain, or card) can be used to signal a need for a break without explaining.
Example: Holding up a blue token = “I need to step out.”