How To Be Less Emotionally Reactive
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ScribdTranslationsHow To Be Less Emotionally Reactive
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ScribdTranslationsHOW TO BE LESS EMOTIONALLY REACTIVE
We have all gone through the experience of being triggered by something that creates
a sudden and intense emotional response within us. It may be that
something happens that evokes feelings of anger or defense, or that you
feel very hurt by someone's words or actions. A response
emotional is just that - an emotion. It is a feeling evoked within
of you.
But, unless you learn to manage these effectively
feelings, they can easily turn into an action, or
better, in a reaction. It is when you act in the heat of the moment and do or
Say something you might regret later.
If you find that your buttons are easily pressed and you are
frequently experiencing emotional outbursts, losing the
control with small things, attacking others or even pouting-
if you are reflecting on the smaller things, it can be helpful to learn some
strategies to manage big feelings.
1. START WITH FULL ATTENTION
Between the stimulus and the response, there is a space. In that space is our
the power to choose our response. In our response is our growth
and our freedom.
It's not about sitting and meditating on a cushion - it's about pressing the
pause button between the stimulus and your response. Being attentive means being
totally aware of what is happening while it is happening, and
when you are able to slow down enough to recognize that
your buttons have been pressed, you will have the opportunity to breathe first
to react. This brief pause is a crucial starting point for learning to
choose a different answer.
2. IDENTIFY WHAT YOU ARE FEELING
There is a popular and proven strategy for dealing with large
emotion called"Give it a name to tame it".
By expressing in words what you are feeling, you put a part of
your online brain that can help you regulate these feelings.
In fact, labeling your emotions has proven to be as effective as many
other emotional regulation strategies. The additional benefit of naming
what you are feeling is that you start todevelop a vocabulary
healthy emotionalMany of us are quite limited in words
what we have at our disposal to describe our emotions and learn to
identifying and clearly distinguishing between the various emotions helps you to
understand them and, therefore, manage them.
3. FOCUS ON WHAT IS MOST IMPORTANT
Normalmente, quando você reage emocionalmente, está sendo sequestrado
by a lower and very primitive part of our brain that
instinctively wants to keep it protected from threats or harm. That part
your brain is not very rational and the things about which it is most
sensitive are usually past experiences that have nothing to do with the
what is happening now.
Now, in the present moment, what matters most is to behave in a
way that is aligned with the type of person you want to be and
defend important values such as kindness, justice or
compassion. When we are caught in an emotional storm, we do not
we are being what we have of best. After taking a break in your
emotional reaction and clearly identify what you are feeling, the next
the stage is to remember what is most important to you. This is your point
of decision: to give in to your emotional reaction or to choose a response
different.
4. COUNT TO 10
When faced with the decision to react or choose an option
different, while you are still overwhelmed with intense emotions, you
may be inclined to go with the option to react. Sometimes, the temptation to
releasing these emotions is very powerful. There is a reason why
they say you should count to ten when you're angry, because doing so
that brief pause gives you a little more space to calm down
intensity of your emotions. The act of telling is also based on a
more logical and linear process in your brain to help contain the response
irrational and emotional.
5. ANSWER, DO NOT REACT
Being less emotionally reactive does not mean being passive or naive, if
Someone did something to offend or upset you. It's about making a choice.
respond rationally in a way that aligns with your
values. Explain to someone as calmly as possible that this person did
Something to hurt you gives you a much greater chance of being heard and
understood what if you lose control or use a language
aggressive or accusatory. It can be gratifying in the short term to vent.
all your frustrations, but in the long run, what we are usually
but more interested in achieving is more honesty, respect and
understanding. Take the right path for your own good and for the good
of all your relationships.
Learn to observe your thoughts and feelings (even the really
big) without having their humor kidnapped and their relationships threatened
Through them, this is what I teach in my online course Mindfulness for Busy People.
