Help Me De-escalate

Help Me De-escalate

Back

ANGER

ANGER

Whoa… where did that tornado of anger come from?!

Whoa… where did that tornado of anger come from?!

Whoa… where did that tornado of anger come from?!

Whoa… where did that tornado of anger come from?!

Masking, rejection sensitivity, and executive dysfunction can combine to cause intense emotional outbursts in brains with ADHD.

Masking, rejection sensitivity, and executive dysfunction can combine to cause intense emotional outbursts in brains with ADHD.

Masking, rejection sensitivity, and executive dysfunction can combine to cause intense emotional outbursts in brains with ADHD.

Masking, rejection sensitivity, and executive dysfunction can combine to cause intense emotional outbursts in brains with ADHD.

Help Me De-escalate

Help Me De-escalate

Help Me Return Safely

Help Me Return Safely

Do this with me

1

1

1

Stop talking or texting

Stop talking or texting

Pause the conversation before more sharp words can land.

2

2

2

Step away and cool your body

Step away and cool your body

Create space, lower stimulation, and let the intensity come down.

3

3

3

Return only when you can speak safely

Return only when you can speak safely

Come back to repair and problem-solve after calm returns.

Quick PowerUp support video for you

A quick anger reset

A quick anger reset

Understand what's happening

Why did the anger hit so fast?

Why did the anger hit so fast?

Emotional intensity can rise faster than self-control can respond. Continued pressure may increase the reaction.

Raised voices, pacing, agitation, or repeated points can be signs that de-escalation is needed first.

What helps?

  • Use few words and a low voice.

  • Create space; safety is a concern.

  • Discuss the issue after calm returns.

Helping someone else start

Try saying

Try saying

“Let’s use fewer words and a low voice. We can create space now and discuss the issue after calm returns.”

What helps

What helps

  • Use few words and a low voice.

  • Create space; safety is a concern.

  • Discuss the issue after calm returns.

Avoid

Avoid

  • Replying while flooded.

  • Treating the first interpretation as the full story.

  • Avoiding useful feedback entirely.

Still stuck?

Create space

Create space

Step away or lower stimulation if safety is a concern.

Use fewer words

Use fewer words

Keep the message short and the voice low.

Return after calm

Return after calm

Repair and problem-solve later, once calm has returned.

When additional help may be useful

Consider speaking with a qualified healthcare professional when these difficulties are frequent, worsening, or significantly affecting work, school, relationships, sleep, or safety. ADHD support can include medication, psychotherapy, behavioural strategies, and practical coaching. Stress, anxiety, depression, sleep problems, and other conditions can sometimes create similar difficulties.

Consider speaking with a qualified healthcare professional when these difficulties are frequent, worsening, or significantly affecting work, school, relationships, sleep, or safety. ADHD support can include medication, psychotherapy, behavioural strategies, and practical coaching. Stress, anxiety, depression, sleep problems, and other conditions can sometimes create similar difficulties.

ADHD PowerUp Cards provide educational and practical support. They do not diagnose ADHD or replace individualized medical or mental‑health care.

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