Don’t Let Stress Hijack Your Reactions: 12 Phrases to Stay in Control 

Stress is a constant, in fact it’s pretty unavoidable. 

Being stress free is an absolute myth.  We actually need stress to perform.   

Think about it, without pressure, deadlines etc we don’t perform our best. We can’t navigate unpredictable challenges without a little bit of cortisol to get us through.  

Why Stress Affects Our Reactions 

When stress hits, your brain’s emotional centre, the amygdala, it takes over.  It often sidelines the prefrontal cortex, which handles rational thought. This imbalance can lead to impulsive decisions and emotional outbursts, often referred to as “knee-jerk reactions.”

But here’s the good news: you can train yourself to pause, think, and respond with intention. 

12 Phrases to Keep Stress in Check

1. “I need a minute to think this through.” 
   Pause before reacting. A brief break can clear mental fog and prevent regretful words. 

2. “Help me understand your perspective.” 
Shift from assumptions to curiosity. Listening actively can de-escalate tension. 

3. “That’s interesting—can you tell me more?” 
Encourage dialogue instead of defensiveness. A simple pause can reset your mindset and cut back on reactive habits. 

4. “This is starting to trigger me a little.” 
Naming your emotion can diminish its power over you. Focus on grounding techniques that work for you.  

5. “Can I come back to you on this?“ 
Delaying decisions is not avoidance or unprofessional. Instead, it can lead to better decision making and outcomes. Schedule a follow-up to maintain momentum and show your commitment. 

6. “What does a good outcome look like for you?” 
Aligning on goals can reduce friction and build collaboration. 

7. “I appreciate you bringing this up.” 
Acknowledging others’ input can defuse defensiveness and promote open communication. Take notes or sip water to give yourself some space to absorb what they’re saying and not react.  

8. “I see this differently, but I’m curious about your view.” 
Expressing differing opinions respectfully can lead to constructive discussions. 

9. “Can we explore other options together?” 
Collaborative problem-solving can transform frustration into creativity. Draw mind maps to assist in the communication and slow things down.  

10. “I’m not ready to decide yet.” 
Don’t feel pressured into making a decision. Set a date in the future for when you anticipate coming back to them.   

11. “What am I missing here?” 
Looking for clarification can prevent blind spots and a narrowed perspective.  

12. “Let me reflect on that and get back to you.” 
Once again, don’t feel pressured into making a decision on the spot. Set a date in the future for when you anticipate coming back to them.   

**These tips are inspired by Dr Carolyn Frost.  

✅ Do’s

• Pause before reacting – Take a moment to think before responding. 
• Listen actively – Use phrases like “Help me understand your perspective.” 
• Acknowledge emotions – Recognise feelings like “I’m feeling reactive right now.” 
• Ask clarifying questions – “What am I missing here?” can uncover gaps. 
• Postpone decisions when needed – “Let me reflect and get back to you.” 
• Stay curious – Use “Can you tell me more?” to build understanding. 

❌ Don’ts 

• Don’t react impulsively – Avoid blurting out words in the heat of the moment. 
• Don’t assume – Replace assumptions with curiosity and open questions. 
• Don’t rush decisions – Avoid hasty conclusions under stress. 
• Don’t escalate tension – Stay calm and avoid defensive language. 
• Don’t ignore emotions – Suppressing feelings can lead to more stress. 
• Don’t be overly defensive – Acknowledge others’ points before disagreeing.