To reduce emotional reactivity, it's crucial to pause before reacting to intense emotional sensations, as these are your warning signs.
Calm your nervous system
Release triggers by noticing body sensations, taking deep breaths, and practicing relaxation techniques. Observe chest feelings, close eyes, place hand, allow, breathe, and send warm kindness.
Break down what happened
Talk yourself through the facts of what happened step by step.
Reflect on how you interpreted what happened
Write down your self-stories about your partner and the assumptions you made about them on a paper.
Talk to your partner about your assumptions
Engage in open conversations with your partner about assumptions, allowing them to clarify and reassure you, fostering healing and intimacy in your relationship.