Alternate Perceptions Magazine, September 2026
The Power of Pause
By: Stan Prachniak, MBA
We have all experienced moments when our emotions get the best of us. We react before we really have time to understand what we are doing and what the consequences our actions might be. A perceived critical comment may immediately make us defensive, an unexpected problem may create frustration, or a stressful situation may cause us to shut down. These automatic reactions are generally shaped by habits we have formed, past experiences we have had, emotions we feel, and assumptions we make that operate beneath our conscious awareness. The ability to recognize these patterns is the first step toward changing them. Instead of judging yourself for reacting automatically, you can learn to pause and examine the situation. What triggered me? What emotion am I feeling? What story am I telling myself about this situation?
Once you recognize an automatic reaction, the next step is creating an intentional pause. Even a few seconds can create enough space between a trigger and your response, giving you a chance to choose rather than react. Taking a deep breath, noticing physical sensations, or simply saying to yourself, “Pause,” can disrupt the momentum of an emotional reaction. Raising your awareness allows you to observe what is happening within you without immediately acting on it. Instead of being influenced by anger, anxiety, or defensiveness, you can choose to acknowledge the emotion and remind yourself that having feelings does not require you to act on them.
With a pause in place, you can begin the process of choosing a different response. One useful technique is to ask, “What response is best for me and this particular situation?” In a disagreement, you might choose to listen instead of interrupt, ask a question to clarify instead of making an assumption, or take a short break instead of responding while emotionally charged. Another useful technique is to reframe the situation by considering an alternative interpretation. For example, instead of assuming that someone's not-so-nice comment means they are upset with you, you might consider that they could simply be busy, distracted, or having a difficult day. Remember, you cannot control what someone else is experiencing but you can control how you choose to react to them.
Developing the ability to pause in emotional situations takes practice. You can take steps to prepare yourself by identifying and deciding in advance how you will respond situations that commonly trigger your automatic reactions. Mindful breathing, journaling, reflection, and rehearsing difficult conversations scenarios are all ways in which you can strengthen your ability to pause and make intentional choices. After experiencing a challenging interaction or situation, it can help to reflect on what happened without self-criticism: What was it that triggered my reaction? Was there an opportunity for me to pause? What could I do differently next time something like this happens?
Ultimately, intentional responses are not about eliminating emotions or never reacting instinctively. They are about creating enough awareness to recognize when an automatic pattern is threatening to take over and giving yourself the opportunity to choose what you will do. The pause between what happens and what you do next can become a powerful space for self-awareness, flexibility, and growth. With practice, you can move from simply reacting to your experiences toward responding in ways that more closely reflect who you want to become—the best version of you.
Freedom To Change offers a way for you to experience the power of pause through techniques that encourage you to challenge your beliefs and begin making choices based on what your true self would do. For more information on the Freedom2Change materials, visit www.freedom2change.org
