Responding vs Reacting

I´d like to share some reflexions, that I came across, related to responding vs reacting, so we can pause and check in.

Is responding the same as reacting in front of a question that can be annoying?

There is a profound difference between reacting impulsively and responding mindfully. We often react out of fear and habit, causing pain for ourselves and others. Mindfulness and compassion help us pause before reacting, so we can choose actions that truly reflect who we want to be.

Here is a process that may help:

Step 1: Recognize the Trigger

• Notice when something stirs a strong emotional reaction in you.
• It could be an external event (someone's words or actions) or an internal thought or feeling.
• The key is awareness — catching yourself before reacting impulsively.

Step 2: Pause and Breathe

• Before saying or doing anything, pause — even for just a second.
• Take a slow, deep breath. This helps create a space between the stimulus and your response.
• If possible, physically step back or shift your focus for a moment.

Step 3: Check in with Yourself

• What am I feeling right now? (Anger, frustration, fear, sadness?)
• Where do I feel it in my body? (Tension in the chest, tight jaw, clenched fists?)
• What story am I telling myself about this situation?

Step 4: Reframe the Situation with Compassion

• Instead of assuming the worst, ask: Could there be another perspective?
• Is this person suffering too?
• What response aligns with my values?

Step 5: Choose a Wise Response

• If needed, take more time before replying.
• Speak with clarity and kindness rather than defensiveness.
• If emotions are too strong, express a need for space and return later.

Step 6: Reflect and Learn

• Did pausing help?
• How did my response align with who I want to be?
• What can I do differently next time?

This isn't about ignoring your feelings. It's about giving yourself time to react thoughtfully, with kindness and honesty. The more you do this, the easier it gets.

Retrieved and adapted from  https://www.linkedin.com/pulse/5-mindful-musings-february-7-2025-mindfulness-exercises-hyevc/