How to stop being emotionally reactive and immediately gain more confidence:
Emotional reactivity is a pattern of reacting impulsively to situations where we feel anger, hurt, or stress.
Emotional reactivity can look like:
- immediately becoming defensive
- saying hurtful things you later regret
- stomping off, or storming off
- dominating or over talking someone in conversation
- making accusations
- talking everything personally
- immediately becoming defensive
- saying hurtful things you later regret
- stomping off, or storming off
- dominating or over talking someone in conversation
- making accusations
- talking everything personally
Emotional reactivity causes a lot of damage in our lives. Without the ability to emotionally regulate, we no longer see the situation clearly. Our emotional state controls the situation. This causes a lot of shame and regret.
it also deeply damages our relationships. When our emotions run our lives, we consistently feel out of control and shameful. We struggle to trust ourselves, which damages our self worth.
Learning to heal our emotional reactivity has a profound affect on our emotional and physical health. It lowers levels of inflammation, cortisol, and can heal metabolic damage. It also creates more trust in our relationships, and with ourself.
HOW TO STOP BEING EMOTIONALLY REACTIVE:
1. Practice the pause: when you feel your heart racing or the impulse to react, pause. Do nothing. This conditions us to witness whats happening, instead of immediately reacting. This is a muscle, that must be built.
1. Practice the pause: when you feel your heart racing or the impulse to react, pause. Do nothing. This conditions us to witness whats happening, instead of immediately reacting. This is a muscle, that must be built.
2. Self soothe with: “I am safe and calm”: speak this to yourself in every situation you feel your impulse to react. People with complex trauma have high reactivity because of past moments where they felt helpless.
Self soothing calms your body.
Self soothing calms your body.
3. Take the 10 minute outlet: instead of rattling off texts or yelling, take a break. Set a timer on your phone and write down all of your feelings uncensored. Cry if the tears come up. Mostly, reactivity is about grief and sadness. Release it.
4. Celebrate your new responses: the first few times, you have a new reaction, celebrate yourself. Notice how good it feels to remain grounded and in your own emotional energy. Keep practicing. Your confidence will start to soar.
Bookmark this and use it each time you are reactive.
To learn more about nervous system regulation my private healing community @selfhealerscirc is OPEN for enrollment.
Next enrollment will be in may.
Join now here: selfhealerscircle.com
To learn more about nervous system regulation my private healing community @selfhealerscirc is OPEN for enrollment.
Next enrollment will be in may.
Join now here: selfhealerscircle.com
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