A continuación, te explicamos cómo puedes recibir comentarios sin ponerte a la defensiva: practica la atención plena.

Mindfulness can significantly help in being open to feedback by developing greater self-awareness. Through mindfulness, you can recognize and manage your emotional reactions to feedback, helping you pause and respond thoughtfully rather than reacting impulsively. Embracing presence is the key aspect here, as mindfulness helps maintain a composed and open mindset, improving your ability to learn from feedback and grow from it. By BEING FULLY PRESENT, you enhance emotional regulation, reducing the stress and defensiveness that often accompany feedback. Mindfulness encourages non-judgmental observation, enabling you to see feedback objectively and consider it as constructive input rather than a personal attack.

To optimize this time of personal evaluation for growth, it's important that we reframe feedback as a gift. We can begin by acknowledging the time and effort of the person evaluating us. We can prepare ourselves for our part in the interaction by being mindful, reminding ourselves to stay present, to listen, and remain receptive to new information without getting defensive. By employing deep breathing to steady any nerves in advance, and by making a mental note to prioritize eye contact, we can show up as our best selves, with respect and gratitude for the gift being given. By removing reactivity from the feedback loop, we can approach the process with less anxiety, and achieve better outcomes for all involved.

Be open minded on the fact that you are human and will not always be right. Accept that the outside world may have different perspective on you and how you carry certain tasks, therefore be willing to receive, analyse and take what make sense to you or what you believe can enhance growth within you. Appreciate the effort from others to give feedback to you as it may be somethings you could miss and end up making avoidable mistakes

La atención plena claro que es una herramienta sumamente valiosa a la hora de recibir comentarios y más en los que no son agradables; para poder gestionarnos emocionalmente es muy importante que seamos conscientes de lo que nos esta pasando internamente, para así poder atender eso que se ha visto amenazado o rechazado. pero no olvides que la atención plena solo es el primer paso para poder autorregularnos (cuidado y autocuidado).

It’s important to think before speaking or acting upon what is being said. I agree that a knee-jerk response or engagement in conversation is not always optimal. Once statements or opinions are spewed too quickly, it’s very hard to take those words back. I hear of these situations between couples often, in my sessions involving issues of communication and tone of voice.

Reconocer tus sentimiento es una gran idea, siempre y cuando sepas que lo realmente valioso esta precisamente detrás de ellos, es decir cada sentimiento o emoción solo es la señal de alerta de que algo en nosotros se ha visto desatendido, y si logras ver que es eso (la necesidad) podras buscar las estrategias para regresar a tu equilibrio

É de extrema importância que você não saia de uma sessão de feedback com dúvidas. Se necessário, peça exemplos concretos para que te ajudem a elucidar o tema. Sem o entendimento do que está sendo dito, dificilmente será proveitoso para as partes envolvidas.

When receiving feedback, our first instinct may be to defend ourselves or justify our actions. However, by shifting our focus to seeking understanding, we can create a space for learning and growth. Instead of immediately reacting to feedback, take a moment to reflect on the other person's perspective. Ask yourself why they might have this feedback and what you can learn from it. Truly listen to the feedback without interrupting or getting defensive. Try to understand where the other person is coming from and why they feel the way they do. If you are unsure about the feedback, ask clarifying questions to gain more insight. This shows that you are engaged and willing to learn.

Me parece que buscar la comprensión es muy valioso, pero la comprensión más importante siempre es la propia, para ello la autocompasión se vuelve en un elemento esencial; otro elemento a rescatar es que ante cualquier retroalimentación no olvidemos que se trata de algo que hice bien o mal, pero no habla de quien soy en el fondo.

After reflecting on feedback, consider practical steps for using it to foster your growth. Often, these steps might be uncomfortable, as growth typically happens outside of our comfort zone (which is necessary for rest). Use mindfulness techniques to determine the practical steps you need to take—try a mindful walk, meditation, or mindful journaling in nature. If you still notice signs of defensiveness or resistance towards the feedback or the person who provided it, practice mindfulness techniques that include visualization. Imagine your defensiveness as something tangible, then "dissolve" it in your heart with compassion towards yourself. Visualize reducing your defenses and arrogance, and transforming them into wisdom.

First of all understand the point that those who are giving feedback have their own perspective and mindset so they act accordingly. If feedback is genuine and need to really work on yourself then without hesitation and defensive accept and improve as it is for your personal growth and the feedback is not up to that then just leave it with smile.

While mindfulness helps you stay present mentally, remember your body language too. Crossed arms or a furrowed brow can unintentionally signal defensiveness. Instead, try nodding or maintaining eye contact to show you're engaged. An open posture shows you're receptive to what they're saying. This combination of mindful listening and open body language helps ensure the feedback conversation stays productive and positive.