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This exercise helps to clearly recognize and classify internal reactions in demanding situations, and to make reflective decisions based on them.
It can be carried out in writing or mentally and is particularly helpful in moments when automatic patterns (such as withdrawal, distraction, or overreaction) occur.
Goal: Cognitive self-clarification and maintaining the ability to regulate oneself
Duration: 5–10 minutes
Application: In professional or private contexts; can be done alone
1. Observe
The first step is to objectively assess your current internal state. The focus here is not on interpretation, but on pure observation.
Guiding questions:
– What physical sensations do I notice? (e.g., breathing patterns, tension, urge to move)
– Are there mental signals? (e.g., increased restlessness, reduced concentration, recurring thoughts)
Goal of this step: Perceive without immediately evaluating or reacting.
2. Identify
In the second step, examine whether there is a recognizable connection between your inner state and a specific trigger.
Guiding questions:
– In what context did this state arise?
– Was there a situation, a statement, or a stimulus that contributed to it?
– What automatic thoughts or judgments are present?
Goal of this step: Clarify the connection without jumping to conclusions.
3. Clarify
This step is about objective classification: What actually happened – as opposed to what was merely thought or assumed?
Guiding questions:
– What are the observable facts of the situation?
– What goal, rule, or expectation may not have been fulfilled?
– Is the reaction understandable in light of the event?
Goal of this step: Create structure to separate reaction from interpretation.
4. Take distance
Now consciously endure your inner state for a moment, without immediately reacting or forcing a solution.
Instructions:
– Observe your state consciously for 1–2 minutes.
– Allow yourself to do nothing. No action, no distraction, no judgment.
Goal of this step: Increase response flexibility and interrupt automatic behavior.
5. Derive (optional)
If enough clarity has been achieved, an appropriate course of action can be identified. This is not about finding a quick fix, but about making a clear, rational decision.
Guiding questions:
– Is any action required? If so, what kind?
– What would help with stabilization or clarification right now?
– What can be intentionally left open?
Goal of this step: Regain the ability to act – not through control, but through perspective.
This exercise can be used regularly – before, during, or after stressful situations.
