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Mindset - 6-second-pause

Our mindset is what we believe is true about us and the world and our perceptions, which are not necessarily facts, but the way we view our surroundings.

Mindsets can be changed. We can learn to become more optimistic and positive. And it becomes terribly important when we tackle something like quitting cigarettes, changing our eating habits, or wanting to introduce a regular gym attendance into our week.

Because we filter our experiences through our mindsets we can see either the glass half full or the glass half empty. Other generalisations can effectively help us at one stage, but become obsolete later on; so having some tools to induce change becomes useful.

Today we will be talking about a tool that allows us to develop self-control, to be able to keep negative or disruptive emotions from taking over. We often react to an external situation because we have our own perception of what is happening, due to our beliefs.

The 6 second pause technique will help us to deal with the event and allow us to ‘respond’ rather than ‘react’. This technique comes from the Emotional Intelligence Network and is based on the principle that we respond to certain situations in habitual ways. When we react to such an event, your body is flooded with electro-chemicals, which dissipate within four to seven seconds, having started a progression of: emotion, which triggers thought, which triggers emotion, and so on. When we can break the thought, we can break this progression.

This 6 second pause technique relies on the basis that if we distract the brain long enough we can give ourselves sufficient time to pause and ‘act’ rather than ‘react’, choosing how we want to respond, a great tool when we are contemplating a change in our habits.

Thinking of something that seems to trigger you often, feel yourself right into it. When you feel the normal reaction and/or upset wanting to take place, start immediately to analyse or think of something that requires your attention, for example a difficult division, count from 10 backwards in French, etc.

The best thing about this technique is that it can be used anywhere, at any time, and allows us to develop and increase our self-awareness. You can apply it in the moment of sensing a reaction coming on, and thus invite communication.

You can take free mini tests at And check regularly on your improvement. A full test can be done at or and there is a small cost involved.

If you are still unsure where to start and how to implement the change you are seeking, contact your wellness coach for a short chat.

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