What was I feeling just before I started yelling/storming out? ( powerless, ashamed, abandoned, rejected, small, overwhelmed, incapable, etc.).Later, go back to what you wrote down and try to find the deeper issue that really got under your skin.
#NON REACTIVITY EXERCISES HOW TO#
And as those emotions calm down, both you and the other person will be better able to think more clearly about how to respond in a healthy way. When one person feels like they are being listened to and understood their emotions will naturally start to calm down. This strategy can be very powerful in reducing emotional reactivity because it gives both parties a sense that they are heard, validated, and understood.
It’s better to calmly share your thoughts without judgment and see what type of supportive feedback the other person can offer back. Remember that a person will not be able to give you good, accurate feedback and problem solve with you in any meaningful way if they feel attacked, criticized, defensive, or become highly emotional themselves.
When necessary, use pauses in dialogue to slow things down and give yourself time to find the right words and feelings to express. Remind yourself you have choices about what you say and do next, then decide how you want to proceed from there. Instead, ask them to help find a solution that will work for both of you. Don’t take it personally if they do not agree with you. Once you have listened fully first, then it’s okay for you to politely voice how you feel. Your reactions are disproportionate to what’s happening around you.You feel rage at the slightest perceived criticism.You have suffered from depression or anxiety.Your moods change quickly and without warning.You say hurtful things to people including yourself in moments of anger.You feel that you have no control over what happens or what you say.You may be emotionally reactive if you find yourself doing the following: These triggers may cause you to lash out or act impulsively– doing or saying something you later regret. Often, the event leaves you feeling hurt, angry, or defensive. Strategy 6: Communicate Your ExperienceĮmotional reactivity happens when intense emotions are “triggered” by an external event.Strategy 4: Identify What You’re Feeling.Strategy 2: Don’t Make Assumptions About What Other People Mean.Strategy 1: Start With Active Listening.But your body will appreciate the rest signal that slowness brings.If you’re looking for strategies on how to reduce emotional reactivity, then this article is exactly what you are looking for! Can it feel cringeworthy at first? Absolutely. but it’s not healthy, Slow down, slow down, slow down. it’s similar to the feeling of being on Adderall. A lot of people that operate in the sympathetic system have a tendency to become addicted to the stress, the busyness, the constant stimulation. Eating should be pleasurable, but it’s only pleasurable and satisfying when it’s in your mouth, not in your stomach. Try to actually taste the food, notice the texture. Are you a speed walker while running errands? Slow down while you eat. Slow down your routine-are you doing too much too quickly? Is your morning routine a giant chaotic mess? Jumping from task to task? Slow down your walking speed. Slow your voice-how quickly are you talking? I can always tell if I’m stressed by how fast I speak.
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