Stopping an emotional hijack
Emotional Intelligence · Intermediate
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Spot the signs that a strong emotion is about to take over and get your rational side back before you react.
Micro-habits to get started
Small actions of a few minutes to start this habit:
Scan for the warning signs
Notice the early bodily signals: heat in your face, a clenched jaw, a racing heart.
These signals show up before the reaction: they're your amber light.
1 minLong exhale
Breathe with a longer exhale than inhale: breathe in for 4 counts, out for 6.
A long exhale engages the nervous system's brake.
2 minDon't answer in the heat of the moment
Faced with an intense reaction, buy yourself physical time: 'let me think about it and I'll get back to you', or step out for a moment.
The chemistry of a hijack takes a few minutes to subside. Those minutes save weeks of repair work.
3 min