Key Takeaways
- Middle school emotions can trigger quick reactions; the brain’s emotional part acts faster than the logical part.
- You can learn to slow down reactions through practice, which is similar to building a skill.
- Pausing for a couple of seconds allows your thinking brain to regain control and prevent impulsive choices.
- Use simple strategies like counting to five or taking a breath to create space before reacting.
- Reflect on moments of fast reactions to identify triggers and plan future responses.
Why Your Reactions Feel So Fast
Middle school can feel like an emotional roller coaster. One moment everything feels normal, and the next moment—boom—you’re frustrated, embarrassed, annoyed, or ready to snap. If you’ve ever reacted before thinking, you’re not alone. Your brain is growing quickly right now, and the emotional part reacts faster than the logical part.
That doesn’t mean you’re “overreacting” or “too sensitive.” It means your brain is still practicing how to handle strong feelings. When emotions show up suddenly, your body goes into automatic mode. That’s why you might slam a Chromebook, talk back, shut down, or feel like something small is suddenly a big deal.
The good news is that you can slow down reactions by training your brain, just like building a new skill. It takes time, but every small bit of practice makes your reactions easier to control.
How Pausing Helps You Stay in Control
You can’t stop emotions from showing up. But you can change what you do next.
When you feel a reaction building, pausing for even one or two seconds helps your brain switch gears. A quick pause gives your thinking brain (the prefrontal cortex) time to catch up and stop your emotions from taking over.
Here’s what a helpful pause looks like:
The 3-Step Reaction Reset
- Stop for two seconds.
- Take one slow breath.
- Ask yourself: “Will this reaction help me or hurt me?”
This tiny moment helps prevent choices you might regret later. It also shows people around you that you’re learning self-control, which is a skill that pays off everywhere—school, friendships, sports, family, social media… all of it.
Simple Strategies That Actually Work
You don’t need a huge plan to slow down reactions. You just need small habits you can use anytime.
Try one of these:
- Take a breath before responding
- Look away from the situation for a moment
- Count to five slowly
- Sip water or stretch
- Ask yourself what emotion you’re feeling
- Walk away briefly if you can
These small actions help your brain cool down and think clearly.
Reflection
Write 4–6 sentences:
• Describe a moment you reacted too fast.
• What triggered it?
• What strategy would you try next time to slow down your reaction?
When you’re finished, check out the rest of our blog for more tips, ideas, and activities to help you learn and grow. Be sure to follow our classroom Instagram page for behind-the-scenes moments, project highlights, and fun updates. Let’s work together to make learning fun, exciting, and something you look forward to every day!
