It’s okay to be upset…But sometimes I should reframe the words that come out of others to make it less impactful..

Words are powerful and can invoke emotions and move people. But it really depends on how you take in the words. Interpretations are up to the person listening.

Here’s a research driven technique called Mindfulness-Based Stress Reduction (MBSR). Mindfulness interventions have been shown to increase emotional regulation, reduce reactivity to emotional triggers, and improve communication (Kabat-Zinn, 1990).

Mindful listening basically means you will focus on the present without judgement. You leave all personal emotions out of it when listening. This helps you respond to others without being emotionally reactive. By practicing mindfulness, you can create a space between hearing words and reacting to them.

You have to be able to recognize your own emotions without judgement. Whether you are hurt, angry, upset, or whatever, you have to be able simply stay in the present without jumping into conclusion and reflect until other finishes talking. By focusing on the conversation, you are able to hear things more properly and you can reflect better with more information without being stuck in your own head.

I wish I can do this better, so that I can stay cool without being hurt or let emotions take control. This is important technique I should focus my effort on. It seems I’m more emotional than I originally expected.