Reaction Control

Throughout the day, stay aware of your reactions to various events, especially those that tend to trigger strong emotional responses.

The moment you notice anger, frustration, anxiety or any other intense emotion beginning to surface, consciously initiate a “PAUSE.”

This is a deliberate interruption of your automatic response. Take a long or short deep breath.

Allow for just a moment, or two of silence to pass. In that pause, remind yourself forcefully that you possess a choice in how you respond and recognize that your initial emotional impulse does not have to dictate your behavior.

First ask yourself a crucial question: "Is this situation within my control?"

If the answer is no, then proceed to the next question: "Is there any value in allowing myself to become upset by it?"

Question where, what, and which it concerns.

Take a step even further to reflect on the underlying judgment or assumption that fueled your initial emotional reaction.

Do you know if this judgment was accurate, reasonable, or based on incomplete information?

At the end of the day, capture your observations in writing. Describe the specific events that triggered strong emotions, the techniques you used to control your reactions, and the degree of success you experienced.

How can you learn from this so that it doesn't happen again?

What resources for help did you connect with or use?

Remember, you control your own mind, the quality of your thoughts, and your responses. Not the external events themselves.