Here's how you can respond mindfully to feedback without becoming defensive.

Practicing pause allows you to create space, reducing reactivity and fostering a sense of freedom. This space helps you stay in touch with your emotions and feelings, leading to a quieter mind. When receiving feedback, take a deep breath and pause before responding. This brief moment allows you to process the information without immediate reaction. Acknowledge your feelings and let them pass, focusing on understanding the feedback objectively. With a calm and clear mind, you can respond thoughtfully and constructively, appreciating the feedback as an opportunity for growth. By embracing this mindful approach, you maintain a positive and professional attitude, turning feedback into a valuable tool for continuous improvement.

At the start of your journey, you may not quite realise the knee jerk reacton we have to feedback. Accept that learning to slow down, take a pause, weigh your words and respond is a learnable skill as well as an art. In my experience, it might help to practice pause with situations that are less emotinally charged. You may even practice with a trusted friend! You will learn to see a pattern to your typical reactions. Once you understand yourself, it gets easier to take a pause when it happens again.

I would advise using the Nonviolent Communication (NVC) method to stay calm and open when receiving feedback: Observe Without Judgment: Focus on the facts. Instead of thinking 'They think I'm bad at this,' focus on 'They said my report needs more detail.' Identify Feelings: Recognize and name your emotions. 'I feel anxious' or 'I feel defensive.' This acknowledges your emotional state without letting it take over. Express Needs: Understand the underlying needs driving your emotions. 'I need to feel competent' or 'I need respect.' Make a Request: After processing your feelings and needs, make a constructive request. 'Could you give me an example of what you mean by more detail?' or 'Can we set a follow-up meeting to discuss improvements?'

Embracing the pause before giving feedback is a powerful practice that can lead to more effective and constructive communication. It is very important to consider the impact of your words and select language that is clear, specific, and actionable. By embracing the pause, you can create a space for thoughtful and impactful feedback that fosters growth and understanding.

When you receive feedback, take a deep breath and focus on staying present in the moment. Instead of immediately reacting, listen actively to what the other person is saying. Acknowledge their perspective by nodding or giving a simple "I understand." This shows that you respect their opinion, even if it might be difficult to hear. Try to separate the feedback from your sense of self-worth; remember that it's an opportunity to learn and improve, not a judgment of your character. If the feedback feels unclear or overwhelming, it's perfectly okay to ask for specific examples or suggestions on how you can improve. Express gratitude for the feedback. This can help to change the interaction into a more positive experience for both of you.

Reflecting honestly can transform the way you handle feedback. Taking a moment to breathe and reflect on the feedback received to process the information without immediate emotional reactions. Also listen actively and without any judgement ask clarifying questions to fully understand the feedback. Reflect on the feedback honestly and seek avenues for growth and improvements.

Instead of immediately becoming defensive or dismissive, take a moment to consider the feedback objectively. Ask yourself if there is any truth to the feedback being given and if there are any areas where you could improve. This self-reflection can help you approach the feedback in a more open-minded and receptive manner. It's okay to feel upset or defensive when receiving feedback, especially if it's negative. Allow yourself to acknowledge and accept these emotions without letting them control your response. By recognizing and managing your emotions, you can respond to the feedback more calmly and thoughtfully. Remember that feedback is intended to help you grow, not to attack you personally.

Here's a technique I use to respond mindfully. Very useful in feedback conversations to ensure you remain grounded: 1. Start by taking a deep breath to centre yourself. 2. Listen actively to the feedback without interrupting. 3. If something isn't clear, ask specific questions to understand the points made. 4. Probe a little more where required, for instance, ask for examples or ideas on what could be done differently next time 5. Lastly, thank the person for their input.

Consider the intentions behind the feedback. Is the person trying to help you improve, or are they simply being critical? Understanding the motive behind the feedback can help you approach it more mindfully. Instead of seeing feedback as a personal attack, view it as a chance to learn and develop. Embracing a growth mindset can help you see feedback in a more positive light and resist the urge to become defensive. When receiving feedback, express gratitude to the person providing it. By showing appreciation for their input, you create a more positive and constructive feedback loop that encourages open communication and growth.

Offering your perspective for a balanced conversation is essential. But being respectful and mindful helps in enhancing mutual understanding and driving positive change. Engage in a dialogue to find mutual understanding. Ask questions to clarify and explore different angles.