Oops, I didn't mean that!

Take a Moment, Gather Your Thoughts!

Speaking out of emotion can lead us to say things we don't mean or to react too quickly. We’ve all faced this at some point. While feeling emotional is normal, it can disrupt good communication and hurt our credibility.

Here are some strategies to help manage your emotions:

1. **Pause and Breathe**: Before you respond, take a moment to gather your thoughts. A few deep breaths can help you avoid saying something you might regret.

2. **Acknowledge Your Feelings**: Your emotions are valid, but they don’t have to control your words. Knowing how you feel can help you communicate more clearly.

3. **Practice Mindfulness**: Being aware of your emotions in the moment gives you the power to manage them instead of getting carried away.

4. **Consider the Impact**: Ask yourself, "How will what I say affect this situation or the other person?" If your words might increase conflict, think of a different way to express yourself.

5. **Use "I" Statements**: Instead of reacting defensively, express your feelings constructively. For example, say "I feel frustrated when..." instead of "You always..." Using "you" can make others feel attacked.

6. **Step Away If Overwhelmed**: If you feel too emotional, take a break and come back to the conversation later. Responding when you are calm is usually better than reacting on impulse.

7. **Develop Self-Awareness**: Understanding what triggers your emotions can help you react more thoughtfully. Sometimes, our responses are linked to past experiences, so it’s important to focus on the current situation.

If you have already spoken impulsively, apologizing and explaining your true feelings can help rebuild trust. With practice, you can learn to respond thoughtfully instead of impulsively. Eileen Gonzalez, CPCC