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.