Outline before word-flood.

When feelings rush in, words can pour out like a storm. As your teacher, I teach a small trick I call "outline before word-flood" — take a tiny moment to plan one short line before you speak. That pause helps you say what matters, keep others safe, and feel calmer inside. You don’t need to figure everything out; you just pick a phrase that fits what you need right now. I’m not a doctor or therapist, just someone who cares about helping you practice being kinder to yourself and clearer with others.

Here are simple phrases to keep in your pocket. Choose one when your body feels loud or your thoughts are spinning. You can whisper it, write it, or hold it in your head while you breathe: - I need a minute. - I’m feeling upset. - Can we pause and try again later? - I feel angry; I’ll use my words. - This is hard for me. - I don’t understand — can you show me? - I made a mistake; I’m sorry. - Please don’t shout at me. - I need help, please. - I’m proud I tried. - I’ll take three deep breaths. - That hurt my feelings. - I want to fix this. - Let me think about that. - Thank you for listening. - Can we set a time to talk? - I like it when you… (finish with something kind) - I’m learning — I’ll try again. - I don’t want to talk about it right now. - You can trust me to try.

Practice makes these phrases feel natural. Try role-playing with a friend or in class: one person pretends to be upset and the other practices choosing one line from the list. Keep a small card with three phrases that suit you best — one for when you’re mad, one for when you’re sad, and one for when you need help. Pin it in your locker, write it on your notebook, or keep it in your pocket. When you outline your thought with one clear line, you give your brain room to keep working instead of getting stuck in a flood of words.

Teachers can help by modeling these phrases and praising the effort to pause. If you hear a classmate use a short phrase, notice it: “Thanks for saying that,” or “I like how you asked for a minute.” That helps build a classroom where everyone practices pausing and listening. Remember, the aim isn’t perfect speaking — it’s finding a small, true sentence that guides what comes next. You are learning a skill that grows with use, and small phrases have a big impact. Next time your feelings want to rush out, try your outline first — one steady word can change the whole conversation.