How to stay calm and do not react in a conversation
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In order to communicate effectively, for example to solve a discussion or to treat with other people, one common strategies is to regulate your emotions and calm down.
Some useful techniques that I have found are:
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Increase self-awareness practising mindfulness
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Practice pause technique:
- S- Stop. Remember to pause.
- T- Take a few breaths. This gives time to notice the stimulus that trigger our emotions.
- O- Observe your present state without judging it. What are you feeling or thinking in this moment?
- P- Proceed with awareness.
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Reframing: Shift your thought from I’m under attack to This is a chance to clarify or grow.
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Practice self-compassion
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Use phrases that help to dialogue, for example:
- Let’s take a moment to make sure we’re both on the same page
- I understand your perspective, but let me clarify my approach
- I’m notice that …, but let me clarify my approach.
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