Have you ever said or done something when you were upset – then wished you hadn’t?
It happens to all of us.
When we’re stressed, anxious or feeling low, our emotions can take over fast. In those moments, we may snap, avoid, shut down or spiral into self-criticism.
BUT
We don’t have to follow every feeling or thought that pops up. We can choose to respond with care – rather than react with impulse. This is what it means to respond mindfully.
It is one of the most powerful tools I’ve seen help patients – and myself – move through stress and pain with more peace.
🔸 3 Ways to Steady Yourself Before Reacting 🔸
✅ Notice the Urge
Pay attention to the moment your body tenses, your chest tightens, or your mind races. That’s your sign to pause.
✅ Pause and Observe
Take a breath. Ask yourself, “What am I feeling right now?” Label the emotion. You don’t have to fix it – just notice it.
✅ Balance and Choose
Remind yourself: “I don’t need to react right away.” Think about what response would help – not just now, but in the long run.
Over time, responding this way becomes easier. It gives you more control.
“Feelings are just visitors. Let them come and go.” – Mooji
You are allowed to pause.
You are allowed to take a breath.
You are allowed to choose peace over reaction.
You’ve got this.
Julie Guthrie, MD
Central Ohio Behavioral Medicine
(Image Credit: Mindful Therapy NYC)
(For educational purposes only. Not medical advice.)
PSYCHIATRY
COLUMBUS, OHIO
If you’re experiencing anxiety or depression do not take these symptoms lightly. The earlier you get help, the quicker you can find healing, because your symptoms truly can get better. Working with our psychiatrists is a proven path for dealing with such concerns. Contact us to talk about getting you the help you need and
