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Try The 6 Step Pause to help you resist acting on impulses and responding to stressful situations more constructively.
The 6 Step Pause
Step 1
Physical Awareness
A physical sensation is usually one of the earliest signals that you're stressed. Identify what you're feeling such as tightness in your stomach, neck, lightheadedness, nausea, etc.
Step 2
Emotional Awareness
Attach an emotion to that physical sensation, as in: I feel angry, frustrated, afraid, bored, hurt, etc.
Step 3
Impulse Awareness
Fill in the blank, Feeling x (the emotion in step 2) makes me want to ------.
Step 4
Consequence Awareness
Fill in, The likely result if I act on that impulse is ------.
Step 5
Solution Awareness
Fill in, A better thing to do, would be ------.
Step 6
Benefit Awareness
Fill in, If I follow the solution in Step 5, the benefit is likely to be ------.
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