Скачать или смотреть How To Be Less Emotionally Reactive: From a Licensed Therapist

Ever have a big reaction to something small and wonder, “Why did that hit me so hard?”
This video walks you through how to create space between what triggers you and how you respond—so you’re not just reacting on autopilot.

I talk about a technique from Acceptance and Commitment Therapy that I really like. You picture yourself sitting at a train station. A train shows up, and on the side of the train is a thought—it might be text, an image, or even a video of a memory or something you’re afraid might happen. Your job isn’t to jump on the train. You sit there. You feel what comes up. And once the emotion settles, you let the train leave. Then you do it again with the next one.

It’s about learning to watch your thoughts—not react to them or absorb them.

I also go into how most emotional reactivity is tied to core beliefs like “I’m a failure” or “I’m not good enough.” When those get triggered, your brain takes one small moment and turns it into a judgment about your entire identity. That’s where coping statements come in—grounded, realistic phrases that help you challenge those patterns in the moment.

This is one of the most effective ways to become less emotionally reactive and feel more in control of how you respond.