Reflect on the underlying triggers that may have contributed to your emotional response. Consider past experiences or patterns that influence how you react in conflict situations. What do you do when your buttons get pushed (your buttons are the items you marked above)? How do you react when you feel that way? Identify your common coping strategies to deal with that feeling.
1. Identify Activators: Recognize specific words, actions, or behaviors that activate emotional responses in you.
2. Explore Your Reactions: Understand how you typically respond to conflict. Do you tend to avoid confrontation, become defensive, or lash out in anger?
Practice:
I recognize that, when I am hurt, I...
3. Take Responsibility: Acknowledge your role in the conflict and take responsibility for your reactions.
Example Script: "I realize that I have a tendency to become defensive when I feel criticized. I want to work on becoming a better listener in these situations."
Practice:
I recognize that ____________________causes me to feel _________________ because_________________.
I have a tendency to _______________________ when ____________________.
I need to work on____________________ when I feel ____________________.
My role in this is ____________________.
I recognize that I ____________________. I take responsibility for ____________________.
