To shift reactivity by moving yourself from the position of experiencer to observer, name what’s happening. This can help you access other skills for managing reactivity. Also, create a strong emotional anchor.

An anchor awakens parts of you that can access a bigger perspective. Also, it can reduce your reactivity, increase conscious relating, and support self-compassion. An anchor helps you get a little bit bigger than the reactivity you are experiencing so that you can access a wiser discernment. It is simple, and can be done anytime and anywhere. Learn to direct your attention to develop your...

An anchor is something you turn your attention toward in order to interrupt reactivity and access a non-reactive, expansive perspective. Though it doesn't make the reactivity go away, it allow you the internal space to choose to not behave from reactivity. In this practice exercise learn more about anchors, plus how to create and use them.

Most reactivity in intimate relationships comes from a lack of confidence in maintaining intimacy, autonomy, or security. What may help is naming what's happening, interrupting shame, and anchoring or reassuring yourself. You can also reflect on the effects of acting from reactivity. Knowing what helps center you, ask your partner to do or say specific things that might help. Read on for more.

Effective and connected dialogue requires significant self-awareness, mindfulness, and skill. You can focus on any of these six areas that most often escape your awareness: anchoring and staying grounded; boundaries; thoughts and beliefs; stuckness or attachment; feelings and needs; and requests. Read on for a list of questions to help you focus on how to do that.

Trust, flow, information sharing, and learning is reduced in conflict. Conflict can indicate incapacity in at least one of five systems that every group, community, or organization needs to function. Attending to conflict at systems-level helps reduce over relying on momentary connection that isn’t anchored in decisions about what comes next. When there's enough agreed upon systems within...

Past hurt and pain can get triggered even when it doesn't have much to do with the present. When that happens we can gain perspective by self reflecting, engaging self empathy, grounding an "anchor", noticing the present-moment safety, naming needs and making requests.

Mary explains the value of expressing ourselves honestly. Watch as Mary uses the 4-step Nonviolent Communication process to express needs clearly, honestly and compassionately. She follows with concrete examples to help you anchor your learning process to deepen your authenticity and honest expression skills.