A brief pause under pressure

First, give yourself room to choose what to do next

You receive a sharp email at work. You’ve already started writing a defensive reply, even though you haven’t checked what happened. If the message doesn’t require immediate action, you can leave your reply unsent for a moment. The aim isn’t to force yourself into a good mood. You need space to distinguish the content of the message from your first impulse.

The WHO guide Doing What Matters in Times of Stress describes grounding your attention in the present as one self-help skill. It’s a practical guide based on expert evidence and field testing—not a guarantee that everyone will feel calm immediately or a substitute for individual care.

In an ordinary, safe situation, you could try a simple pause: notice your feet or the chair supporting you, look around and name a few neutral objects. Then return to the question of what the message is actually asking. Breathe comfortably; there’s no need to force deep breaths or hold your breath. If the exercise feels uncomfortable, stop and choose another form of support that works for you.

The pause should help you respond appropriately. You might check a detail, ask for clarification or say when you’ll reply. Don’t necessarily wait until all the tension has disappeared. If a situation requires urgent action for safety, getting the necessary help comes first; an exercise mustn’t delay dealing with danger. Even a brief pause is just one option, depending on the circumstances.