Many people experienced reactivity, especially when under high levels of stress. Stress can trigger reactions within the body that make it hard to relax and unwind. When we are stressed, we may experience racing thoughts, a rapid heart rate, emotionality and we may even overreact outwardly and cause upset to ourselves and others.
Ideally, it is possible to bring awareness into each situation we encounter so we can diffuse escalating situations before they become a problem. Mindfulness is a practice that can be used to bring awareness to the reactions that sometimes seem to come forth almost automatically.
Mindfulness teaches us that we each have full control not only of our mind and thoughts but also over our behaviors. Practicing mindfulness can reduce reactivity and help us live more meaningful lives.
When we experience a moment of upset, we often react immediately and without much thought as to our outburst. Often, people assume that reactions are innate and cannot be changed. We tend to write off the way we react by saying that’s just who we are.
Maybe we’re known for be hotheaded, or for flying into a rage when we don’t get our way. Maybe it’s just road rage when you’re stuck in traffic after a long day at work. Whatever the reasons, we can practice mindfulness and bring awareness to our reactions, and eventually, we may even be able to choose to react differently. This can ultimately make us a better, kinder and more patient person.
Practicing mindfulness during a reactive moment definitely takes practice.
The first step in this process is to recognize that we are in a situation where we would normally become reactive. If you are able to notice a pattern of behavior in your reactivity, then you will more likely be able to take control of yourself in the situation when it arises again.
You may not be able to react more calmly on your first try, but knowing and noticing reactions is the first step to becoming mindful. From there, it is possible to make small changes that will ultimately become habits and will integrate into a better way of being.
When you find yourself becoming reactive, the first step is to notice any sensations that are arising in your body. Notice if you are beginning to feel hot, if you have a sensation in your throat or in your chest. Maybe you can feel anger building and rising within your body.
Identify the sensation you feel. Once you take notice of how you feel, begin to breathe deeply. Use deep breathing to calm your body and restore balance. If you are very upset it may be difficult to take deep breaths. If you are able to, you can walk away into another space and sit or lay down while breathing.
Once your body has been regulated by breath, you can bring your attention to your thoughts. Notice if your thoughts are creating a story about the situation. Maybe the story is creating an accusation against another person, or is putting yourself down.
Reflect on each thought and see if you can offer an alternative thought that is more beneficial. If you are blaming someone without knowing the full story or their side of things, maybe you can pause for a moment to consider that they had a good reason to justify their actions.
Taking pause when we feel reactive allows time to scan the body, take a breath, regulate the body and then recognize the thoughts we are having and introduce an alternative opportunity to bring more awareness into the situation.
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