First, let us understand What makes the PAUSE BUTTON so effective.
It gives you the power to take charge
Impulsive responses can be the result of emotions taking control.
Nevertheless, waiting gives you control once again over the way you respond. Spending time just allowing yourself to experience fleeting emotions enables you to behave in a way that aligns with your beliefs and long-term objectives.
It lessens conflicts
While unplanned actions could worsen tension, planned reactions can reduce it. Your reaction is more likely to be kind and helpful if you pause to think about the other person’s feelings and viewpoint.
It improves mental health
Dealing with stress or differences all the time might be beneficial to your mental well-being. By learning to halt, you can lessen the mental fatigue brought on by quick reactions. When faced with obstacles in life, this technique keeps you in balance and reduces feelings of stress.
It is natural to find ourselves behaving impulsively to events in the fast-paced world of today, especially when we are agitated. We tend to allow our emotions to influence how we act, whether it’s during a heated discussion with a buddy, an uncomfortable chat with someone at work, or even the discomfort of standing in a long queue. But what if we could push a “pause” button to momentarily stop what we’re doing?
As a psychologist, I usually advise people to learn how to respond strategically rather than quickly.
What are some ways to practise the pause?
Breathe deeply whenever you sense a trigger. Your central nervous system will relax as a consequence of this easy action, which will make it easier for you to act rather than react.
Before reacting to a challenging scenario, count to 10 in your mind. This little time might have given you just enough time to collect your thoughts. Try to incorporate awareness into your everyday activities.
Understanding your thoughts and feelings could help you recognize future impulsive reactions and can give you some time to respond and not react.
Change the way you think
Consider the question, “How can I answer in a way that’s good for me and the scenario?” This change in viewpoint can change the way you address problems so you can deal with them more skillfully.
What differentiates responding from reacting?
Reacting is spontaneous or in other words first thought that comes to your mind without much consideration. It is fueled by thoughts of anxiety, frustration, or irritation. Reacting can frequently result in acts or statements that we later regret. Consider the last time you were cut off in traffic, for instance. Likely, you didn’t pause to catch your breath before honking your horn.
On the contrary, responding is more careful. It’s a willingness to take a brief break, think things through, and finally decide on the best course of action. This helps you maintain your composure and self-control when your emotions run high.
Let us look at a few everyday examples of responding instead of replying.
Handling anxiety, traffic obstructions, late deadlines and unforeseen obstacles are just a few of the pressures that come with life. Becoming overwhelmed as well as annoyed may be the normal approach. However, you can create an interval between the occurrence and your answer by pausing and taking a few breaths deeply. You can consider the matter with greater clarity and find a solution without allowing pressure to take over as a result of this calming moment.
During a discussion, have you ever been in an intense debate and in your annoyance suddenly cut off the other guy or said something harsh? This kind of reaction might intensify disputes. By hitting the “pause” button, you give yourself permission to listen, comprehend the viewpoint of the other person, and react composedly. Consider taking a deep breath and positively expressing your feelings about a friend’s bad behaviour rather than yelling at them.
At your workplace, imagine reading an important email from your senior who criticized you. Anger may be your first reaction. You may want to pause a bit before typing a rushed response. This enables you to take into account the comments, absorb what is being stated, and create a reply which is not harsh professionally, making you feel less stressed.
To conclude, there are numerous situations in life when we have the option to respond or react. The PAUSE button is a simple but powerful instrument that improves decisions, avoids conflicts, and maintains your mental health.
Understand that you always have the choice to
STOP
TAKE A DEEP BREATH
AND RESPOND
in a way that is in tune with your values and goals, the next time you feel the need to react.
It is a tiny step that can have a major effect on how you respond to challenges in life.