Have you ever noticed how quickly we react to things—comments, events, even a text? Most of the time, our minds jump straight into judgment, worry, or excitement without giving us a chance to breathe. But what if we trained ourselves to pause instead?
I used to think that awareness and emotional intelligence would protect me from this. That simply being self-aware meant I could stay calm, aligned, and in control. And yet, a simple text, a delayed reply, or even a tiny anomaly in a situation could send me spiraling into worst-case scenarios. One evening, I remember staring at my phone for what felt like hours after a message went unanswered. My mind painted every possible scenario—none of them good. For someone who prides themselves on high emotional intelligence, this felt confusing, frustrating, and even infuriating.
Here’s the truth: no matter your academic level, your level of awareness, your zen practice, ministerial experience, monk-like discipline, or guru status—everyone has triggers. The difference isn’t in having them; it’s in how they’re managed. Some people manage them through years of experience, daily inner work, or spiritual practices. Others mask them, projecting calm to the external world while the storm rages inside.
Triggers are often rooted in the stories we tell ourselves. A text that seems delayed might not be about the other person at all; it could echo old fears of rejection, abandonment, or inadequacy. A casual comment can spiral into self-doubt because it touches an old wound we haven’t fully healed. I’ve caught myself imagining the worst over a friend’s quiet day or a colleague’s missed greeting, only to realize later that nothing had actually happened. Awareness gives us the space to see these stories as stories—not facts.
What I’ve learned is that awareness isn’t a shield; it’s a tool. It is noticing your thoughts, feelings, and reactions without automatically acting on them. Neutrality is observing without labeling things as good, bad, right, or wrong. Think of your mind as a lake: when calm, it reflects the sky perfectly; when disturbed, the reflection gets distorted. Awareness helps you let the ripples settle.
The benefits are clear:
Reduces overthinking and emotional swings
Allows you to respond rather than react
Gives clarity in decision-making and relationships
Helps you stay centered even when life feels chaotic
Sophia Bush said it best:
“You are allowed to be a masterpiece and a work in progress simultaneously.”
This is how being a masterpiece and a work in progress manifests in my life:
Notice your reactions. Pause for a moment before replying to a message or reacting to a situation. Observe your first thought without judgment. One small pause can stop a spiral before it even begins.
Name it, don’t blame it. “I feel frustrated” instead of “This is terrible.” Naming it creates space. Saying it out loud—even in a whisper—often diffuses the intensity immediately.
Shift your focus. When your mind races, bring attention to your breath, a sound, or a sensation. Just observe. Even a few mindful breaths can bring you back from the edge of overthinking.
Journal reflections. Yes… write down your thoughts and feelings (or message yourself via WhatsApp, jot notes in your phone). Seeing them outside your head creates distance. Sometimes just typing it out makes you laugh at how dramatic your mind was being.
Awareness is a practice, not a perfect state. Some days, you’ll glide through triggers with calm and clarity, and other days, a small anomaly will send you into a spiral. And that’s okay. Each moment of reactivity is actually a doorway to deeper growth, and the more we practice noticing, pausing, and returning to neutrality, the more we expand our capacity for freedom, choice, and presence.
Listen… awareness doesn’t mean detachment from life; it’s freedom. And being aware doesn’t make us immune to triggers or old patterns—that’s the beauty of being human. We are meant to evolve. Every unexpected reaction, every emotional hemorrhage, isn’t a failure; it’s just another layer of growth and expansion. You have the power to choose how you respond. You are not at the mercy of your mind; you are the calm within the storm. You are the lake that reflects the sky, no matter how strong the ripples.
And that, ultimately, is real power.
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