Notice your emotional triggers
Notice your emotional triggers
Think of a recent moment when your reaction felt stronger than the situation required. Write down what happened, what you assumed it meant and what you felt before you responded. Separate the observable facts from your interpretation.
For example, an unanswered message is a fact; “my colleague does not respect me” is an interpretation. Ask what other explanation might fit. Choose one early signal to watch for next time, such as speaking faster or interrupting. Your goal is to recognise the moment when you still have a choice about how to respond.
A workplace example
A colleague questions your proposal in a meeting and you feel an immediate urge to defend every detail. Before replying, identify whether you are reacting to the question itself or to what you think it says about your competence.
Try this in practice
- Describe the event without judgement.
- Name the emotion and your first impulse.
- Ask one question before explaining your position.
Which recurring situation would benefit from a calmer first response?
More on self-awareness
Keep reading
When something goes wrong, the first explanation that comes to mind may feel like a fact.
Self-awarenessAsk for feedback you can useBroad questions such as “How am I doing?” can produce vague answers.
Self-awarenessSeparate intention from impactYou may intend to be efficient while a colleague experiences your short response as dismissive.
