Cultivate ✨Calm✨
to be ~proactive~ instead of ~reactive~
When I asked my clients and friends what topic would benefit kids (and apparently, adult) nowadays, the most common response was: "How to avoid getting easily TRIGGERED." While it’s true that reacting impulsively can often feel like a reflex for some people, but research in psychology shows that learning to respond more calmly to stress or emotional triggers can better your mental health, improve relationships, and increase your well-being. But first, we must understand why some people are more emotionally reactive than some others?
Reactivity is how someone respond to a stressor, often with quick and intense emotional reaction. This action can be rooted in various psychological (mind) and physiological (brain) mechanisms. For examples:
Personality Traits: Individuals with high neuroticism tend to experience more intense emotional responses to stressors. They find it harder to stay calm and composed in challenging situations, therefor they are prone to be more reactive than others. (Research source)
The BRAIN: The role of Amygdala; a small almond-shaped cluster of nuclei located in the temporal lobe of the brain, which responsible for emotional processing and the fight-or-flight response. When it perceived threats or stressors, the amygdala can trigger fast and automatic reactions. People with more active amygdala usually have a quicker and stronger emotional reactions. When amygdala is working intensely , it can interfere with the Pre-Frontal Cortex (PFC) which main job is decision-making, impulse control, and emotional regulation. This disruption makes it harder to think logically.
Emotional Memory of Past Experience: Past experiences can create strong emotional memories. When faced with a situation that resembles a past trauma or stressor, these memories can trigger heightened emotional responses. Attachment Styles is also one of the example of emotional memories from past experience. Early relationships can affect emotional reactivity. For instance, individuals with insecure/anxious attachment styles may react more strongly to perceived relationship issues due to unresolved past experiences.
Emotional Regulation Skills: People with poor emotional regulation often rely on ineffective coping strategies (e.g avoidance, rumination) which can lead to more reactive behaviours. source: Journal of Personality and Social Psychology.
Now if you identify yourself with someone who has an intense reactive respond, worry not! There are several evidence-based strategies that can help you become less reactive and develop a more balanced emotional response :)
Cognitive Restructuring:
Shifting perspective / reinterpreting a situation in a way that changes its emotional significant view, seeing event more positively or neutrally, thus reducing emotional distress. IDENTIFY → CHALLENGE → REFRAME.
read: https://www.psychologytoday.com/us/basics/cognitive-reappraisal
Emotional Regulation Training:
To help individuals manage their emotions in a healthy, constructive way. This involves developing skills to recognise, understand, and modulate emotional responses. Few practices you can try:
1. Name the emotions, identify specific situations, thoughts, or events that trigger intense emotional reactions.
2. Mindfulness training, such as meditation, body scans, or mindful breathing, to increase awareness of your emotional state and promote acceptance.
3. Stress Management Techniques. Relaxing different muscle groups to reduce physical tension and stress using Progressive Muscle Relaxation technique.
4. Self-Reflection, regularly evaluate how you're feeling and how well your methods for managing emotions are working. Journaling will be a great way to start.
Intentional Lifestyle:
Lifestyle changes can play a significant role in helping you become less reactive and improve overall well-being. Adequate sleep enhances emotional regulation, cognitive function, and stress management, while poor sleep can lead to increased irritability and heightened emotional reactivity. Eating whole food that includes a variety of nutrients to supports overall brain function and emotional health. Imbalanced diets or deficiencies in certain nutrients can negatively impact mood and emotional stability. Exercise releases endorphins and other neurochemicals that enhance mood and reduce stress, contributing to better emotional control.
Professional Help:
Effective professional support offers therapeutic techniques and skill development strategies tailored to individual needs. A safe, supportive environment encourage self- expression and fosters accountability, enabling you to implement and sustain positive changes in emotional regulation and personal growth!
Between stimulus and response, there is a space. In that space is our power to choose our response - Victor Frankl
Becoming less reactive is a skill that we can all develop with practice and patience. It's about being more self-aware, recognising our triggers, and choosing how we respond rather than reacting impulsively. I encourage everyone to be courageous if you need help, whether it’s talking to a professional or simply reaching out to friends who is mentally available, can make a significant difference!
"In the midst of chaos, there is also opportunity." — Sun Tzu
If you feel like you need help or you know someone who needs help, MW is here to support you! Please don’t hesitate to reach out to us HERE! We’ll be cheering for you! x