How can I stop being violent and abusive? Become aware of your alarm bells and use "Time out" when your alarm bells ring. Although it may seem so, people don't just suddenly snap. There is always a build-up of energy before an outbreak of violence. Become aware of your Warning Signs of the build-up towards violence. Become aware of your alarm bells Early Choices Move out Get counselling Cease intoxicants Phone the EP Helpline Talk to a friend Reduce stress in your life Don’t get tired or hungry Avoid risky situations Late Choices Take Time Out Leave the room/house Go for a walk Phone a friend Listen to music Do relaxation exercise Work at your hobby Do ordinary chores Emergency Choices Sit down on your hands Keep hands in pockets Keep 6 feet away Count down from 10 Practise slow, deep breathing Concentrate on the ground Alarm Bells could be: Physical Fast breathing or heartbeat Tension in neck or shoulders Clenching jaws or fists Getting hot, Sweaty palms Energy rising to head Stomach churning Emotional Feeling frustrated, angry, misunderstood, criticised, unappreciated, unloved, disregarded, disrespected, useless, like nobody, etc. Irrational thoughts Here we go again! How dare you do/say that! You always do/say this! I’ll show you! You can’t do that to me! Vocal / Behavioural Shouting, Swearing, Insulting Aggressive tone, Criticising, Threatening, Menacing, Standing over, Intimidating, Pointing, Raising fists. Once you become aware of your alarm bells and the choices you make there are strategies you can use to change your behaviour - click below to see more Time out The 6 feet Rule Deep Breathing Techniques Grounding Techniques For more information about the Everyman Project please phone 0207 263 8884