How to stop Overreacting. 5 techniques that actually work.

When was the last time you said something in the spur of the moment and regretted it instantly? The needless scolding to a child or the uncalled for fight with a friend. Our moments of over reactions have put us at loggerheads on quite a few occasions.

These instantaneous actions are part of our reflex mechanisms and brain wiring. The part of the brain called amygdala is responsible for these reactions. This amygdala hijack is caused by situations that trigger a fight or flight response leading to automatic behaviours to take control in the event of perceived danger.

In view of the of emotional dominance, the thinking part of the brain i.e. the prefrontal cortex is overwhelmed leading to difficulty in thinking clearly amd thoughtfully.

However the consequences are borne by our strained relationships, hurt, regret, guilt, shame and mental stress.

Here are 5 simple strategies which through consistent application can help break the Cycle of reflective response and action.

1. Pause: Before reacting stop and observe. Realise what you are feeling. Try labeling the emotion, fear, hurt, anger frustration etc. This act slows down the reactively of the emotional mind and prevents amygdala hijack

2. Breathe and count to five. This gives the brain time to engage the prefrontal cortex or the thinking cap of the brain and prevents amygdala hijack

3. Use cognitive Repraisal: change your interpretation of the trigger. Ask yourself why am I feeling this? Is it about now or something that has built up. Framing the situation differently reduces stress and Emotional escalation.

4. Self distancing: removing oneself from the situation or thinking in a way of why the other person would have done it shifts our perspective and reduces impulsivity.

5. Use sensations like touch, sight or smells to ground yourself and gain clarity

   
   

Although these are effective strategies they are not an instant mix. They require persistence patience and practice to bring about the desired change within ourselves.

Take the first step today. If you notice a trigger pause, name the emotion breathe, reframe.

Make an entry in your journal and compliment yourself for trying a little today.

Stopping overreactions isn’t about suppressing emotion it’s about retraining your brain.

Ancient Wisdom in the Bhagavad Gita says that

” Just like the ocean remains unmoved though water enters it from all sides, so does that (tranquil) individual attain peace in whom all desires enter”.

Thus maintaining peace of mind under various circumstances even in the presence of desires to say something hurtful can lead to mental clarity and peace.

Through labeling, pausing, reframing, and grounding, you can move from reactive to responsive and reclaim emotional control.

You can also read my free guide on 5 Transformational Practices that help you build emotional resilience Here

Explore my Amazon bestseller The Arjuna in Me here