Pause before reacting
Emotional Intelligence · Intermediate
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Buy yourself a few seconds before answering, so you choose your reaction instead of suffering it.
Micro-habits to get started
Small actions of a few minutes to start this habit:
Take 3 breaths before replying
When a message or comment upsets you, take three deep breaths before answering.
Breathe out for longer than you breathe in to calm down faster.
1 minCount to 5 when angry
When you notice anger rising, count to five before you act.
1 minAsk yourself about the other person's why
When someone's reaction bothers you, imagine what need or fear might sit behind it.
2 min