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How to Stop Overreacting to Everything

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https://lifehacker.com/how-to-stop-overreacting-to-everything-1680390482

lifehacker.com

How to Stop Overreacting to Everything
We all overreact from time to time, but it's not a great habit to develop. If you find yourself getting disproportionately angry, upset, or defensive at small things, here's how to stop. It's important to know the difference between reacting and overreacting because not all intense responses are overreactions.

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Reacting and Overreacting

Not all intense responses are overreactions.

The problem arises when you start to react in a bigger way than justified.  Overreactions never make the situation better.

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Types Of Overreactors

  • Internal: they overthink the things that don't go their way and are unable to put their focus onto something else.
  • External: they yell, scream, or snap back at people whe...

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Know Your Triggers

This way, you can learn to be more in control of your reactions:

  • Identify the things that bother you the most (rejection, criticism, or even something that has nothing to do with you).

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Pause Before Responding

Take a deep breath. It will slow down your fight or flight response and allows you to choose a more thoughtful and productive response. 

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The FAA System

  • Freeze: Notice the changes within you (tension, temperature, heart rate). Keep breathing and cool down.
  • Analyze: Think about what just happened rationally. Find a way to ...

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Gain Perspective

  • Separate yourself from the event to gain an outside perspective.
  • Don't punish yourself for overreacting.
  • Ask yourself: Why did I do that? What could I have done differe...

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Don't Bottle Up Your Emotions

Address the past if possible and resolve any emotional leftovers you might have: vent to a friend or keep a journal.

Emotional baggage becomes more fuel when your bomb goes off.

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Visualize the destination

Take a moment to visualize the calm after the storm: the work is done and done well, and you’re celebrating with your team. 

Positive visualization can alleviate pressure and help...

Motivate yourself with a reward

People who know their hard work will be tangibly rewarded tend to perform better than those who don’t

Whether it’s a vacation, something you’ve been wanting to buy, or dinner at your favorite restaurant, pick a reward that will keep you going and pretend it’s already yours.

Focus on your actions

Craft a routine or system for getting the work done. Focus on your daily actions and carry out your plan with discipline and determination.

A routine can help prevent panic and distraction, allowing you to focus on the task at hand.

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Why food

Negative emotions may lead to a feeling of emptiness or an emotional void. 

Food is believed to be a way to fill that void and create a false feeling of “

Emotional vs. true hunger

Physical hunger

  • It develops slowly over time.
  • You desire a variety of food groups.
  • You feel the sensation of fullness and take it as a cue to stop eating.
  • You have no negative feelings about eating.

Emotional hunger

  • It comes about suddenly or abruptly.
  • You crave only certain foods.
  • You may binge on food and not feel a sensation of fullness.
  • You feel guilt or shame about eating.

Emotional hunger isn’t easily quelled

While filling up could work in the moment, eating because of negative emotions often leaves people feeling more upset than before.

This cycle typically doesn’t end until a person addresses emotional needs head-on.

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