How to stop being reactive at work Great share by: Matty Piazzi Original Post Below 👇 👇 👇 How to stop being reactive at work Let’s try this: → The 4 R’s of Emotional Regulation It helps you take charge of your reactions — even in stressful moments. Here’s how you can give it a go. 1. R — Recognize When you feel reactive, the first step is to check in with yourself. Are you feeling tense? Frustrated? Maybe a little anxious? Most of the time, we don’t even realize we’re upset until we’ve already reacted. And that’s okay — we’re human. So, pause for a moment and ask yourself: → What’s going on in my head and body right now? 2. R — Relax Your body needs to calm down in those moments, right? So, once you’ve recognized how you’re feeling, it’s time to relax. But how? The trick is to get your body out of that fight-or-flight mode. "Uh, okay Matty… but how do I actually do that?" Well, try this: → Breathe in through your nose for 4 sec → Hold your breath for 4 sec → Breathe out through your mouth for 4 sec Just repeat it a few times. It’s gonna help bring your nervous system back to a calmer state. Basically, you’ll feel more relaxed :) 3. R — Reframe Alright, we’re a little more relaxed now. So, what’s next? Now it’s time to shift how you’re thinking. Why? Because our reactions are often driven by our thoughts. And reframing can make a huge difference. For example, instead of thinking: → "This is too much, I can’t handle it." Try asking yourself: → "What can I learn from this?" or → "What’s another way to look at this?" Reframing helps you move from a reactive mindset to a more balanced one. 4. R — Respond Alright, your body is calmer now—and your mind is clearer. So, it’s time to respond. What do I mean? I mean, you’re in a good place to respond thoughtfully instead of reacting on impulse. For example, you could try: → Taking a few deep breaths before replying to a tough email or → Walking away from a heated conversation to give yourself a moment to think The key is to make sure you’re acting with intention — not just reacting. And to do that, you need to embrace the first 3 R’s: → Recognize → Relax → Reframe Only then can you truly Respond. That’s it. That’s how you can use The 4 R’s of Emotional Regulation. The good news? You can use them in lots of situations — not just when you’re feeling reactive. They come to the rescue anytime you need to regulate your emotions :) Ready to give them a go? _____________________ A page dedicated to giving you a warm hug. Follow our page and fuel our mission of Spreading Kindness | 32 comments on LinkedIn