Path Search: Pause & Reflect Exercise

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Exercise: The Stop, Breathe, Reflect, Act (SBRA) Technique

This technique helps you pause, process your anger, and respond constructively rather than react impulsively. 

Steps to Practice:

1. STOP 
   – Pause immediately when you feel anger rising. 
   – Avoid reacting in the moment, whether it’s speaking or acting. 

2. BREATHE 
   – Take 5-10 deep breaths, inhaling slowly through your nose and exhaling through your mouth. 
   – Focus on the sensation of your breath to calm your nervous system. 

3. REFLECT 
   – Ask yourself: 
     – “What triggered my anger?” 
     – “Am I interpreting this situation accurately?” 
     – “What is the most constructive way to address this?” 
   – Recognize if the anger is stemming from frustration, unmet needs, or a miscommunication. 

4. ACT
   – Choose a response that aligns with your values and desired outcome. 
   – Speak calmly if you need to address someone, or take a break if necessary. 
   – If appropriate, channel your anger into physical activity (e.g., a brisk walk or punching a pillow) to release pent-up energy. 

Why It Works: 
– Stops Escalation: Pausing interrupts the cycle of reactive anger. 
– Calms the Body: Deep breathing reduces physiological symptoms of anger. 
– Promotes Clarity: Reflection allows you to process emotions rationally. 
– Encourages Positive Action: Acting with intention prevents regretful behavior. 

This exercise helps transform anger into a constructive force, fostering better emotional regulation and healthier interactions.

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