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Know Your Triggers

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).
  • Think about basic contributing factors like lack of sleep, being hungry or thirsty, or being overworked.

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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.

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 when something isn't exactly how they want it.
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. 

  • 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 be compassionate and avoid personalizing what happened to you.
  • Act: Express yourself with "I" statements or remove yourself from the situation. If you're still upset, find a way to rechannel how you feel.
  • 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 differently? Did it even matter?
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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RELATED IDEAS

Decision making is hugely draining.  If you can reduce cognitive fatigue from decision making, you’ll have more emotional energy for other things.

“Rules of thumb” is aimed at producing a good outcome most of the time with minimal case-by-case effort. “If I’m going to run out in less than two weeks, order it online now.”

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IDEAS

Nelson Mandela
always seems impossible until it’s do

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 you relax and stay focused, reminding you that even the most intense situations eventually resolve.