Finding Space in the Chaos: How to Respond Instead of React

"Between stimulus and response there is a space… in that space is our power to choose our response." – Viktor Frankl

Life moves fast. So do our thoughts, emotions, and reactions—especially when we're feeling anxious, overwhelmed, or under pressure. But what if we could find just a little more space between what happens to us and how we respond?

What Does “Creating Space” Actually Mean?

That space is a moment of awareness. It's the pause where you breathe instead of snapping, reflect instead of spiraling, and respond with intention instead of reacting from habit or fear.

When we’re anxious or stressed, our brain defaults to survival mode—fight, flight, or freeze. But emotional freedom begins when we learn to interrupt that auto-response.

How to Practice the Pause

Here are a few simple strategies to help you create space:

• The 3-Second Breath Before reacting, inhale slowly for 3 seconds. Exhale for 3 more. It’s short, but powerful.

• Ask Yourself: “What’s Actually Happening?” Separate the facts from the feelings. This helps ground you in the moment.

• Use Grounding Tools Notice 3 things you see, 2 things you hear, and 1 thing you can feel. Engaging your senses resets your nervous system.

• Don’t Rush the Response Even saying “I need a minute to think about that” is a powerful act of self-regulation.

You're Not Alone

Creating this space takes practice. Therapy can help you uncover the patterns behind your automatic reactions and give you tools to build more mindful, confident responses.

At Pinnacle Counseling, we’re here to support your growth—one choice, one pause, one breath at a time.

You Don’t Have to Figure It All Out Alone

At Pinnacle Counseling, we help clients explore life transitions with clarity and compassion. Whether you’re considering a new path or simply need to reconnect with yourself, we’re here to walk beside you.

The first step? A conversation.