How we react when we feel strong emotions is often learned and repeated from what we observe growing up.
Sometimes, these reactions can becomemaladaptive responsesthat may hinder or harm our most important relationships.
Emotionally reactive people often feel they have no control over their actions.
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When unchecked, volatile emotional reactivity can negatively impact our relationships.
You will be able to reduce those knee jerk reactions that causes stress and harm to yourself and others.
It will also show your willingness to stay emotionally present.
Ultimately, being less reactive translates to balanced emotional well-being.
Figuring out how to manage your responses is another.
Here are some practical steps you’ve got the option to take.
It may be helpful to reflect on your triggers when you’re calm and grounded.
Are there certain words, phrases, or scenarios that set you off?
If so, what are they?
Develop Active Listening Skills
Developing active listening skills is important for reducing emotional reactivity.
Avoid talking over each other or only focusing on the part you dont like, Brateman says.
Utilizing these listening skills can shift your behavior by responding to what you heard instead of reacting to fear.
Is that correct?"
Sometimes, we react to what we think we are hearing.
And that triggers old stories or insecurities.
Thus, we’re unable to hear and understand what is actually being said.
Practicing active listening skills can help.
Embrace Pauses
An aspect of active listening is to take a moment to pause before responding.
Dr. Machenko says this might look like taking a deep breath or waiting a few seconds to respond.
Silence is OK and gives you time to process and intentionally respond versus impulsively reacting.
Try redirecting your focus on your breathing by taking slow and deliberate inhales and exhales.
This not only provides a moment for pause, but research shows it’s helpful with emotional regulation.
Also, communicate when you will come back toresolve the argument.
Assume Positive Intention
We tend to react more strongly to negative situations.
Listen to what they say before you respond calmly.
Practice seeing your partner as your teammate, not your enemy.
These therapies give emotionally reactive people the tools they need to cope with stressful situations outside the therapists office.
A therapist can also provide tools and practices to help you process your emotions with less reactivity.
They’ll be able to identify the root of your reactivity and heal it from the source.
Grant yourself grace and self-compassion along the way and stay the course.
U.S. Department of Veterans Affairs.Trauma reminders: triggers.
PTSD: National Center for PTSD.
Tyagi B.Listening: An important skill and its various aspects.The Criterion International Journal in English.
Topornycky J, Golparian S.Balancing openness and interpretation in active listening.Collect Essays Learn Teach.2016;9:175-184.
What happens during fight-or-flight response.
Retrieved May 23, 2024, from https://health.clevelandclinic.org/what-happens-to-your-body-during-the-fight-or-flight-response
