Stress is an unavoidable part of modern life. With endless meetings, looming deadlines, demanding customers, and unpredictable challenges, it’s easy to let pressure hijack your reactions. But here’s the truth: staying calm and in control doesn’t require a miracle—it just takes practice.
When stress mounts, our default response is often to react impulsively, which can escalate chaos rather than resolve it. Instead, what if you could transform reaction into response with a few intentional phrases?
Thanks to Dr. Carolyn Frost for sharing these 12 power phrases that can help you pause, reflect, and stay grounded under pressure.
1. “I need a minute to think this through.”
Why it works: Pausing gives your brain space to process instead of reacting impulsively.
Pro tip: Step outside or grab a glass of water—movement can help clear mental fog.
2. “Help me understand your perspective.”
Why it works: Replacing assumptions with curiosity reduces tension and fosters connection.
Pro tip: Take notes to focus on their key points and avoid jumping to conclusions.
3. “That’s interesting—can you tell me more?”
Why it works: Shifting to curiosity disarms defensive reactions and promotes collaboration.
Pro tip: Count silently to three before responding to break reactive habits.
4. “I notice I’m feeling reactive right now.”
Why it works: Naming the emotion helps you regain control before it escalates.
Pro tip: Place your hand on your chest as a grounding gesture to calm spiraling feelings.
5. “Let’s pause and come back to this.”
Why it works: Delaying the conversation allows clarity to emerge without procrastinating.
Pro tip: Schedule a follow-up immediately to ensure progress.
6. “What would a good outcome look like for you?”
Why it works: Focusing on shared goals minimizes unnecessary friction.
Pro tip: Sketch a quick timeline to visualize success together.
7. “I appreciate you bringing this to my attention.”
Why it works: Gratitude defuses tension and prevents defensive responses.
Pro tip: Sip water while you process their input—it buys valuable thinking time.
8. “I see this differently, but I’m curious about your view.”
Why it works: Building bridges instead of walls keeps the conversation collaborative.
Pro tip: Use open body language to encourage dialogue.
9. “Can we explore other options together?”
Why it works: Frustration gives way to creativity when you shift focus to solutions.
Pro tip: Start jotting down ideas—writing helps calm racing thoughts.
10. “I’m not ready to decide yet.”
Why it works: Protecting yourself from rushed decisions ensures better outcomes.
Pro tip: Set a specific deadline to balance reflection and action.
11. “What am I missing here?”
Why it works: Inviting feedback uncovers blind spots and prevents missteps.
Pro tip: Shift your seating position—a physical change can spark mental clarity.
12. “Let me reflect on that and get back to you.”
Why it works: Giving yourself time to process avoids overcommitting or making hasty choices.
Pro tip: Block 15 minutes in your calendar to ensure you follow through.
Intentional Responses Over Perfect Reactions
Staying in control during stressful situations isn’t about perfection—it’s about being intentional. These phrases help you slow down, think clearly, and respond thoughtfully, even under pressure.
So, which of these 12 phrases will be your power move today?
Choose one, practice it, and watch how your ability to navigate stress improves. You’ve got this!