How to stop overreacting
How can we move from a big emotional reaction to a more centered state where we can tap into our wisdom, curiosity and capacity for empathy?
To get from reaction to recovery, try:
Focus on your breathing for a few minutes
Name your feelings as they come up
Have a shower or bath
Have an object you use to center yourself
Get some physical space
Give yourself a hug or some other form of physical soothing
Acknowledge that you are in pain and that it’s hard right now
To get from recovery to reflection, try:
Talk to a friend or support system
Journal about what happened
Go for a walk or get some movement in
Try to retrace the timeline of the experience, from what started it to how it ended
Challenge your immediate thoughts, asking “What did I miss?” and “How would an objective observer describe what happened?”
Ask yourself, “What do I need in this moment to move forward?”
Consider what might have helped you to be more prepared for that moment. Figure out if there were other extenuating factors that contributed (too tired, not enough time to practice self-care, feeling overwhelmed, loneliness, etc.) and how you could proactively address them in the future.
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