4 R’s Of Emotional Regulation-When You’re Feeling Reactive At Work, Take A Sec To…

How to stop being so reactive at work?

Let’s try this:
→    The 4 R’s of Emotional Regulation

It can help you take charge of your reactions — even in stressful moments.
Here’s how you can give it a go!

1.    R — Recognize

When you feel reactive, the first step is to check in with yourself.
Are you feeling tense?
Frustrated?
Maybe a little anxious?
Often, we don’t even realize we’re upset until we’ve already reacted.

So, pause for a moment and ask yourself:
→    What’s going on in my head and body right now?

2.    R — Relax

Our bodies need to calm down in those moments, right?
So, once you’ve recognized how you’re feeling, it’s time to relax.
The trick here is to get your body out of that fight-or-flight mode.

“How do I actually do that?”

Well, try this:
→    Breathe in for 4 seconds through your nose
→    Hold your breath for 4 seconds
→    Breathe out for 4 seconds through your mouth
Just repeat it a few time
It’s gonna help you bring your nervous system back to a calmer state
In short, you’ll feel more relaxed

3.    R — Reframe

Alright, we’re a little more relaxed now.
So, what’s next?
Now it’s time to shift how you’re thinking.
Why?
Because our reactions are often driven by our thoughts.
And reframing can make a big difference.

So, for example, instead of thinking:
→    This is too much, I can’t handle it

Try asking yourself:
→    What can I learn from this?
or
→    What’s another way to look at this?
Reframing helps you move from a reactive mindset to a more balanced one.

4.    R — Respond

Alright, your body is calmer now — and your mind is clearer.
So, it’s time to respond.
What do I mean?
I mean, you’re in a good place to respond thoughtfully.

For example, you could try:
→    Taking a few deep breaths before replying to a tough email
or
→    Walking away from a heated conversation to give yourself a moment to think

The key is to make sure you’re acting with intention — not just reacting on impulse.

And to do that, you need to embrace the first 3 R’s:
→    Recognize
→    Relax
→    Reframe
Only then can you truly Respond.

This is how you can use the 4 R’s of Emotional Regulation.
The good news?
You can use them in many situations—not just when you’re feeling reactive.
They come to the rescue whenever we need to regulate our emotions