9 Mindset Shifts To Minimize Emotional Reactivity

How to stop overreacting?

Sometimes, we react before we even realize what’s happening.

So, let’s try this exercise.

It’ll help you pause and reflect before responding emotionally.

1.    So, let’s say you’re feeling a strong emotion.

Like anger, sadness, or frustration.
When you feel this way, try to catch it early.

Ask yourself:
→    What am I feeling right now?

Just naming the emotion can help you step back a bit.
For example, imagine a colleague criticizing your project in a meeting.
You might feel defensive — or maybe upset.
Just name that feeling, like “I’m frustrated”.

2.    Now, before you react, take a moment.

Take a deep breath in through your nose and out through your mouth.
Why?
Because it helps you slow down.
It gives your mind a moment to catch up with your feelings.
So, in that meeting, instead of snapping back, take a second to breathe.

3.    Now, ask yourself:
→    Is this situation really worth my intense reaction?

Going back to our example, think about the feedback you got.

Ask yourself:
→    Is it constructive criticism that can help me improve?
→    Or is it just one opinion?
Often, we realize the situation isn’t as big a deal as it seems in the moment.

4.    Okay, you’ve just reflected a bit.
Now what?
Now, think about how you wanna respond.

For example, you could say:
→    “Thanks for the feedback. I’ll think about it.”

This helps you:
→    Show professionalism
→    Keep the conversation constructive
→    Avoid reacting defensively