Think of a specific situation where you acted automatically and note:

1. Your initial reaction when the situation occurred.
2. How the reaction affected you.
3. How you behaved during the reaction.
4. How you treated yourself and others.
5. What you said or whether you kept silent.
6. What you wish you had said.
7. What your need was and why you reacted the way you did.

If you could do it again, would you act differently? Write down how you would have acted instead.