Wellness Wednesday: Emotional First Aid

Sometimes our emotions show up and suddenly we’re reacting before we even notice it. That’s when emotional first aid becomes essential. It’s about catching yourself before the emotion takes over—before you say something you’ll regret, before a spiral starts, before worry or frustration runs the show.

Here’s the thing: our first thought is rarely the “healthy” one. Often it’s the 2nd or 3rd thought that lines up more with the version of ourselves we actually want to be. Emotional first aid is pausing long enough to get to that healthier thought. It’s asking for a time out when you feel your emotions rising, stopping the moment so you can regain control over yourself.

Pausing works. When you slow down and intentionally breathe, your brain literally cools back down. You give yourself a chance to think clearly and choose your next action instead of reacting on autopilot. That’s emotional first aid—what you do the moment you notice you’re moving in the wrong direction, in a conversation, in a thought, or in your feelings.

Try This

1. Notice the rise: Pay attention to the first signs that an emotion is escalating—tension in your shoulders, a racing heartbeat, or irritability creeping in.

2. Pause: Step back, take a few intentional breaths, and give yourself a brief mental break.

3. Check your next thought: Ask yourself, “What’s my healthier option here?” Often the 2nd or 3rd thought is the one that aligns with who you want to be.

4. Act intentionally: Respond in a way that honors your values instead of reacting on autopilot.

Inviting God In

God is present in the pause. Scripture reminds us: “Be still, and know that I am God” (Psalm 46:10, NIV). Invite Him into these moments of emotional first aid. Ask for calm, clarity, and the ability to respond from a grounded, intentional place.

Let’s Connect

Emotional first aid is something we all need to practice—it’s noticing, pausing, and choosing rather than reacting. What’s one way you give yourself a “time out” when emotions rise? Share in the comments or reach out via my website—I’d love to hear what works for you.

I’ll see you tomorrow for Thriving Thursday, where we’ll explore finding joy in small wins.