Little Pauses Series

DAY 02 | Little Pauses with the right Power Phrase 🌿

Not every comment deserves an immediate reaction. Sometimes what triggers us isn’t the feedback itself—but the story we tell ourselves about it.

When feedback feels harsh, judgmental, or unexpected, our nervous system can jump into defence mode before we’ve even processed what was actually said.

✨ Today’s reminder: Pause before climbing the Ladder of Assumptions.

Try this mini reset:

🧠 1. Notice your body

Did your chest tighten? Jaw clench? Heart race? Your body often reacts before your mind catches up. Try to note the physiological responses you are experiencing.

For me, I find pinching my finger under the table helps.

💭 2. Check the story you’re telling yourself “Do they think I’m incompetent?” “Are they attacking me?”

Pause and ask: Is that fact… or interpretation? I wonder what led them to think that way?

🌬️ 3. Use the 3-breath reset

Three intentional breaths can interrupt the stress response and bring you back to the present. Or maybe 1 long inhale followed by long exhale could also help "push" out all those heated thoughts to manage outbursts.

📝 4. Prepare your power phrase

Instead of reacting impulsively, create a response that feels true to you:

“I hear your perspective.”

“Let me think about that.”

“Thanks, I’ll reflect on it.”

If you prefer a non-verbal response like adjusting your posture or placing your hands together, you can practice a few in front of the mirror to see which is less triggering.

🎭 5. Practice the do-over

Emotional resilience isn’t about perfection.

It’s about learning how you wish you had responded—and rehearsing that version.

Because awareness creates choice. And choice creates the desired calm reaction.

DM me for your version of a shift of power phrase, I would love to hear from you! @connectandcreate.jobs

#LittlePauses #MindfulLiving #EmotionalWellbeing #SelfAwareness #MindfulnessPractice #EmotionalRegulation #PauseBeforeReacting #PersonalGrowth #MentalWellness #ConnectAndCreate.Jobs