We’ve all had an experience where we’re calm one moment then agitated or quarreling, even fighting the next. We quarrel about money, how to raise our kids, priorities, politics and more. Most topics deserve polite and respectful engagement, but something triggers us. There are degrees of reaction. We move from a thought to an emotion to action (hopefully only words) in a split second, usually without thinking.
It starts with values and beliefs. Your triggers, especially the dysfunctional ones, are worth exploring. You can sometimes trace these back to an early time in your life. Consider the following steps; an example is in italics:
- Identify the trigger. It may be a person, event, thing or word. My boss critiques (rejects) my proposal or idea.
- Understand the behavior. How do you react? I immediately feel defensive.
- Uncover the underlying value. What personal need is not being met? What beliefs do I have? Respect; I have to be heard.
- Explore memories. What is you earliest memory? What does it teach us? My father was overly critical of my homework and never praised me for it doing well.
Values are a powerful force in our lives and compel us to action. Respect, family, honesty are examples. Some triggers are OK, e.g. crying with a sad movie. It’s those dysfunctional triggers that need reflection.
Take a breath, count to 10 or find some way to engage your brain to respond rather than react. Then T.H.I.N.K. before you speak.