Map a reaction and another response · S9.8

Map a difficult reaction without replaying it

You want to understand a recent everyday reaction after the moment has passed.

Everyday practice

Try these steps

1. Choose a manageable example and write what happened immediately before your response.
2. Separate what you observed, what you assumed, and what you did next.
3. Identify one thing to clarify or change in a similar situation. Leave painful memories out of this exercise.

An example

They paused before answering. I assumed they were annoyed and ended the call; next time I can ask whether it is a bad time.

Reflect

Which part was an observation and which was an interpretation?

Next time

Use a new everyday example if this one feels too intense to consider.