Step 3: Reflection and conclusion

Ask yourself the following questions:

• What trigger caused the emotional discomfort?
• What was my first immediate reaction?
• What do I really want to lean in to?
• What is important?

Conclusion

This is a powerful self-regulation tool the client can add to their daily practice. Of course, repetition is important.

When we think of a micro-aggressive event as a trigger of person’s emotional distress, it makes sense after this exercise to also prepare for a verbal response. For these needs, you can use a self-help worksheet for the exercise where you can choose and train your verbal response.