How to Shift Your (over) Reaction to a Response in 3 Seconds

There is a little trick that you can use to turn that (over) reaction into a more conscious response.

And it is more simple than you can imagine. But first, let’s look at this over reactive state.

Have you ever been in a situation where all of the sudden you got hot, felt immediately furious, unable to handle the feelings arising, overwhelmed or even ashamed and then lashed out, almost immediately regretting what just happened?

If so, you are not alone, and that was a primal reaction. The way to free yourself from this happening again is to turn those primal reactions into conscious responses. But how do we do that?

First, you must know about your triggered state.

Triggers show you where you have accumulated unhealed energy that you still need to clear!

A reaction is when there is a stimulus that happens and your body floods with emotion, heat and defense mechanisms that you act on because there is a subconscious perceived threat.

A response is being aware and able to control your reaction to that very stimulus, which means you have learned and embodied a more conscious process to be able to CHOOSE your action.

When you get triggered you are at a pivotal point and can do one of either two things.

1) you can either do the inner work to create a breakthrough

2) or you can react from your primal instinct which connects you to your past conditioning, and will most likely lead you to a breakdown.

Those who choose the latter typically feel this instant regret.

Have you ever experienced that?

If so, just know that you do not have to be perfect to heal.

You will make mistakes on your path, and that is OK.

Grace is a big part of healing. So how do you then go from this primal knee-jerk reaction that you might regret, to a calm and intentional response that shifts the energy into something that serves you?

The truth is, you can shift these reactions and it only takes three seconds.

The 3-Second Process to Shift from Reaction to Response

When something triggers you, instead of letting emotions take over, you need to create space between your reaction and your response. Those first few moments are the most critical to break this cycle.

Try this method the next time you feel triggered:

1. Observe what just happened with no emotion.

Take a step back with your mind and feel your actual emotion without judgment. Acknowledge what is happening inside of you first and then breath. Instead of reacting instantly, simply notice the situation.

2. Count to three.

These three seconds are powerful. They create a gap between your instinctual reaction and your ability to process the situation logically.

3. Allow the energy to dissipate.

Emotions are energy in motion. Allow yourself to breathe through this energy, and give yourself a little space to let the initial surge settle before you speak or act.

4. Intentionally respond.

Decide what is true for you, come into your heart and then speak that truth without emotion. Once you’ve given yourself this space, what comes out of you will be different.

The 3-Second Process to Shift from Reaction to Response

When you begin practicing this method, you may notice that certain triggers feel stronger than others.

If you are so triggered that you cannot even make a conscious decision about how you want to respond, there is deeper work that you need to do first and this is ok.

Without doing this deeper work, it is common that the old patterns will continue to dictate your actions until you autencially interrupt this cycle. This is because these reactions are tied to past programs, stale energy, or old emotional wounds that are still lingering within you.

If that is the case, here are some ways you can take this work even deeper:

Notice the feeling it unlocks in you. What emotion arises when you’re triggered? Where do you feel it in your body?
Recognize it as old energy trying to release itself. Instead of resisting or suppressing it, allow it to rise to the surface.
Express it. Speak it out loud, journal about it, or acknowledge it internally. Giving it a voice helps it move through you.
Release it into Mother Earth. Imagine this energy being absorbed by the Earth, transmuted into something lighter.
Ask yourself what you need. What is this reaction showing you? What do you truly need at this moment?
Give yourself what you need. Whether it’s self-compassion, a boundary, or a mindset shift, provide yourself with the support you’re seeking externally.

By consistently practicing this, you’ll begin to notice a shift, not only in how you respond to external triggers but in how you move through life as a whole. Instead of being controlled by emotions, you’ll become the observer of them. You’ll have the power to choose your response and create more peaceful interactions.

If you’re ready to dive even deeper into your own emotional mastery and learn how to shift your energy in a profound way, our High Level Healers Journey provides the tools and support to guide you in our Spiritual Life Coach Certification. You can learn about how we create healing miracles in our free training here.

And just a reminder: please don’t ever forget what a treasure it is to be a human right now. I know it has been a little tough out there lately. AND your soul has waited for this opportunity to be alive on Earth right now. There is so much that you can achieve in your human body for your eternal development, that you can’t accomplish once you leave this body. Take full advantage of being here now. Turn those reactions into responses and become a part of the solution.

By Sophie Frabotta, M.A.
Author,Certified Spiritual Life Coach, Healer

I am a heart-centered, soul leader who is so honored to be doing this work. With over 10,000 hours of 1-1 experience, a leader in the field of Spiritual Life Coaching, and a Globally recognized Spiritual Life Coach Certification – I teach students the depth of real transformation in a way that most have never seen. Having transformed my own body, mind and spirit, I am honored to take you into your inner chamber, show you how to lift out of karmic soul wounds and stabilize your higher vibration in 5D.

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