⏸️ Pause before you react
🔵 Wellness practice
In heated moments we often say things we regret. A short pause gives your thinking brain time to catch up. Remember four letters: S-T-O-P.
Freeze for a moment. Do not send, shout or slam. Silently say 'stop'.
One or two slow breaths, with a longer out-breath.
Notice: what am I feeling? What do I want to happen? What might the other person feel?
Now choose your words. Speak about your feeling and need: 'I felt hurt. Can we talk after dinner?'
Real-life example
A colleague sends a rude message. Meena types a sharp reply, then stops, breathes, and notices she is tired and embarrassed. She replies the next morning: 'Let's sort out the report together.'
A common mistake
Thinking a pause means giving in. Pausing is not agreeing; it lets you respond in a way you will not regret.
Try the activity
Practise choosing helpful responses in short real-life scenes.
Quick recap
- Stop
- Take a breath
- Observe, then proceed