![\"\"](\"http:\/\/i57.photobucket.com\/albums\/g208\/ammango\/angel_love\/anger\/72e79a19.jpg\")
<\/p>\n<\/p>\n
\n
<\/span> 5 Ways to Prevent Overreacting<\/font><\/strong><\/font><\/p>\n \n <\/span> Perhaps it was meant as a helpful suggestion. Maybe it was intended as a straight-up accusation or invitation to argue. Either way, if it sends you into emotional hyperspace, it will probably result in an ugly aftermath \u2014 a blowout with your spouse or a nasty encounter with a coworker. The resulting surge of stress hormones can leave everyone feeling shell-shocked. And harsh words spoken in haste can do lasting damage to your relationships. So how do you prevent spontaneous, seemingly uncontrollable overreactions from getting the better of you? According to Judith Siegel, PhD, LCSW, author of Stop Overreacting: Effective Strategies for Calming Your Emotions (New Harbinger, 2010), heeding \u201cearly warning signals\u201d from our bodies can give us a chance to dampen emotional fires before they burn out of control.<\/font><\/p>\n Barriers to Overcome<\/strong><\/font><\/p>\n \u2022\u2004The triggering emotions.<\/em><\/strong> There are four main triggers for overreaction, says Siegel: envy, rejection, resentment at being criticized and loss of control. Even the most seemingly benign interaction may spark one of these responses, triggering our fight-or-flight response and limiting our ability to react in a rational or constructive way.<\/font><\/p>\n \u2022\u2004Black-or-white perception.<\/em><\/strong> As an emotional overreaction builds, you\u2019re likely to see situations or people as either all good or all bad. \u201cAt those moments,\u201d says Siegel, \u201cit\u2019s as if we had a two-drawer filing cabinet in our heads. When the \u2018bad\u2019 drawer is open, the \u2018good\u2019 one has to be closed. We can\u2019t see any redeeming features in the situation or the other person.\u201d<\/font><\/p>\n \u2022\u2004Flooding.<\/em><\/strong> \u201cIn addition to dealing with the challenging moment at hand, you may find that every old and negative emotional memory associated with the situation floods over you,\u201d Siegel explains. That can make the current situation seem bigger and more connected to higher stakes than it really is.<\/font><\/p>\n \u2022\u2004Feeling entitled.<\/em><\/strong> The black-or-white response, intensified by \u201cflooding,\u201d can result in your feeling justified in having an outburst or other extreme reaction.<\/font><\/p>\n How to Cope<\/strong><\/font><\/p>\n \u2022\u2004Notice the body\u2019s signals.<\/strong><\/em> \u201cYour neck may get tense, your heart may start to pound,\u201d says Siegel. \u201cAnxiety, which is a bodily response, may encourage your thoughts to start racing. These are warning signals.\u201d If you\u2019re in tune with your body and recognize these signs, you\u2019ll be better able to shift emotional gears and avoid overreacting.<\/font><\/p>\n \u2022 Breathe.<\/strong><\/em> Conscious breathing will help you interrupt the fight-or-flight response and give you a chance to shift out of overreaction mode. Practice deep breathing whenever you feel your body\u2019s warning signals switch on.<\/font><\/p>\n \u2022\u2004Assess your state.<\/strong><\/em> Feeling tired? Emotionally ragged? Experiencing low blood sugar? If so, Siegel suggests, it may be wise to withdraw from the situation and revisit the issue when you\u2019re feeling more centered and self-composed.<\/font><\/p>\n \u2022\u2004Name the emotions.<\/strong><\/em> Neurologically, overreaction is a loss of access to the left brain. \u201cNaming the feeling that you\u2019re having in the moment \u2014 anger, loss of self-esteem \u2014 requires reflection and searching the memory, and that\u2019s a left-brain activity,\u201d says Siegel. \u201cIt reestablishes the neural networks that connect left brain and right, and restores balance.\u201d<\/font><\/p>\n \u2022\u2004Recast criticism.<\/em><\/strong> \u201cStrive to reframe less-than-positive input as useful information,\u201d advises Siegel. In the face of criticism, ask yourself: What can I learn from this feedback? How can I use this information to improve myself or my situation? By asking constructive questions, you can turn what might have been battleground moments into learning opportunities.<\/font><\/p>\n
\n <\/span><\/p>\n
\n <\/span><\/p>\n
![\"\"](\"http:\/\/i57.photobucket.com\/albums\/g208\/ammango\/angel_love\/anger\/177.jpg\")
<\/p>\n![\"\"](\"http:\/\/i57.photobucket.com\/albums\/g208\/ammango\/angel_love\/hearts\/2859951wd533uyz18.gif\")
<\/p>\n","protected":false},"excerpt":{"rendered":"