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Some people tend to overreact to every little thing. However, those people might understand that these types of reactions could possibly annoy, or be misinterpreted by, others. A key part of maturity is controlling your temper and not appearing to be a "drama queen" (or king). Though a difficult process, learning how to control your reactions is an important part of getting along with others.

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Steps

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    Know how bad the situation is. This is a key part to knowing how you should react to the situation. Is it a small thing, like a time when someone has a minor injury? If so, it is better to stay out of the matter (if it is not your business), or come up with a proportionate reaction to the issue. This way, others will not think you get upset over everything.
    • On the other hand, if the situation is a huge matter, it is normal to freak out. If you hear that your mother broke her leg, for instance, saying something like "Oh no!" is considered a proportionate reaction to the situation. Thus, it is not considered an overreaction.
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  2. Avoid Overreacting Step 2 Version 2.jpg
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    Calm down. Take a deep, slow breath, in through your nose, and out through your mouth. Release slowly and repeat this five times. This is to immediately release the tension that you're feeling when you have already overreacted; this may also help you avoid overreacting to a particular situation.
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    Stop taking things personally. It can be easy to overreact when you mistakenly think that things are directed at or about you, when they really are not. However, you can learn how not to think these sorts of thoughts, thus keeping you from overreacting to the particular issue.
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    Accept criticism with grace and appreciation. When you sense someone criticizing you constructively or negatively, be thankful rather than angry, and refrain from taking the criticism personally. No one is attempting to make you mad; the people that are criticizing you are instead attempting to help you. Being angry due to criticism is a surefire cause of overreacting, but it can be avoided.
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    Be sure to catch enough Z's. The amount of sleep you get can affect your reactions the next day. People who suffer from insomnia tend to have worse moods with each passing day, and your moods can affect the people around you. Try to aim for seven or eight hours of sleep (for an adult); ten to twelve hours of sleep (for a child). If you get an adequate amount of sleep, you will be rested, and this will cause you to be in a good mood when you wake up in the morning.
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    Think about something else. If you think solely about the situation that you're observing, this will boost your chances of overreacting to the issue. If you change your thoughts, though, this will reduce your chances of doing so. Try thinking about a happy thought, such as a good memory from your early childhood life, or an exciting event that you are looking forward to.
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    Observe and apply other people's tips. Some people used to have an overreacting issue, but got rid of it using their own strategies. If you overreact because your parents used to, for instance, ask them how they began to control their reactions and try to apply their tips. You could also read books about people who got over their overreactions; this is a helpful way to get rid of your own overreacting issue.
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    Count to a particular number. Whether the number be 3, 5, or 10, counting to a particular number could help calm you down. Be sure to do this before you react to the situation you're in, or you might overreact to it.
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    Develop a habit of reacting proportionately to situations. Sure, you may have one or two proportionate reactions per week, but making this a habit is important. Try practicing with friends and family (pretending you're in a situation and deciding how to react proportionately to it). You could also try applying useful tips with multiple issues; if you do this for a while, it will eventually become a habit.
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Tips

  • Remember that no one is perfect. If you still tend to overreact occasionally, that's normal; everyone has issues and they cannot be abolished completely.

Article Info

Categories: Calming Techniques

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