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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:

  • Increase self-awareness practising mindfulness

  • Practice pause techniques:

    • 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.
  • Reframing: Shift your thought from I’m under attack to This is a chance to clarify or grow.

  • Practice self-compassion

  • 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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