Mindfulness: Reducing Reactivity by Cultivating Calm Responses

Mindfulness: Reducing Reactivity by Cultivating Calm Responses

by: Katy Freeman, Marriage and Family Therapist

TCultivating Calm Responsesopic:  Reducing Reactivity

Affirmation:  “I allow myself to calmly respond to all the situations presented in my day”

Mantra:  Pause

  1. STOP – pause, take a time out from what is happening
  2. BREATHE – relax the body and create a calming effect (decrease sympathetic responses and increase parasympathetic responses)

  3. REFLECT- notice what you are feeling, what you are thinking, what is happening in your body

  4. CHOOSE – with mindfulness choose a response that will benefit you and others

Create Awareness by Getting to Know What Gets You

What are the top three situations or interactions that trigger an automatic negative reaction in you?


1.______________________________________________________________________



2.______________________________________________________________________


3.______________________________________________________________________

 

Have a Plan

Think ahead of time how you will handle frustrations, disappointments, surprise upsets, and perceived setbacks.

List three things you can do to calm down when you notice you are wanting to over react?

1.______________________________________________________________________

2.______________________________________________________________________

3.______________________________________________________________________

Be Kind to Yourself… NO MATTER WHAT

Commit to being compassionate with yourself in the good and challenging times.  Get into the habit of being your own best friend and let go of putting yourself down and criticizing yourself when you over react. 

List three things kind statements you can encourage yourself with when you give into the habit of reactivity? (ie. I notice that I am very irritable today and I did not respond the way I had hoped when upset at my wife.  I choose to forgive myself and I will practice some deep breathing today to make sure I am calmer the next time we talk.)

1.______________________________________________________________________

2.______________________________________________________________________

3.______________________________________________________________________

Mindful self talk to help you calm down: (fill in the last three spaces with your own words of reassurance)

  1. It is okay to be upset; it is not okay to hurt myself or others when upset
  2. I allow myself to let go and get calm
  3. I can handle what is happening
  4. This frustration will pass
  5. I give myself permission to get clear before I respond
  6. I accept all of my emotions
  7. I breath in deeply and release tension as I breath out

 

Simple Breath Meditation to center and calm yourself:

Follow the Breath while repeating:

  1. In all the way in…(while breathing in)
  2. Out all the way out…(while breathing out)

 

These statements have not been evaluated by the food and drug administration.  The preceding information and/or products are for educational purposes only and are not meant to diagnose, prescribe, or treat illness. Please consult your doctor before making any changes or before starting ANY exercise or nutritional supplement program or before using this information or any product during pregnancy or if you have a serious medical condition.

 

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