Practice The Pause

Genna Marie • November 3, 2024

Practice the Pause: A Path to Confidence and Clarity through Coaching

In our fast-paced world, we often feel pressured to react quickly to situations—whether in relationships, at work, or during emotionally charged moments. However, rushing through decisions or conversations can lead to misunderstandings, regret, or missed opportunities for self-reflection. This is where the concept of “practice the pause” becomes essential.

“Practicing the pause” means taking a moment to reflect before responding to situations. It’s about intentionally creating space to breathe, think, and feel, allowing clarity to emerge. As a life coach, I’ve seen how mastering this skill can transform not only how individuals navigate challenges but also how they cultivate confidence from within.

Let’s explore why pausing is crucial and how coaching can support you in embracing it as a powerful tool for personal growth.

Why Pausing is Powerful

Prevents Reactive Responses
When emotions run high, it’s easy to say or do things we might later regret. Whether it’s reacting impulsively to a partner’s comment or making a hasty decision, emotional reactions often lead to unintended outcomes. Taking a moment to pause allows you to shift from reacting emotionally to responding intentionally.
Invites Clarity and Perspective
In the heat of the moment, our thoughts may feel scattered, and it can be hard to see the bigger picture. A brief pause gives you time to reflect on what truly matters. This space creates room for clarity, helping you align your responses with your values and goals.
Builds Emotional Awareness
Pausing allows you to tune into your inner world—your thoughts, feelings, and triggers. This awareness is the first step in emotional regulation, an essential component of confidence. Knowing what you feel and why empowers you to respond from a place of control and self-assurance.
Strengthens Relationships
When you pause, you listen more intentionally and respond thoughtfully. This practice fosters better communication, builds trust, and deepens your connections with others—whether with a romantic partner, friend, or colleague.

How Coaching Helps You Master the Pause and Build Confidence

While the concept of pausing sounds simple, it can be challenging to apply—especially when emotions take over. This is where life coaching can provide essential support and guidance.

Creating Awareness Around Triggers
In our coaching sessions, we’ll explore patterns in your reactions. What triggers you to act impulsively? What emotions surface during these moments? Together, we’ll uncover the root causes of these responses, helping you become more aware of when you need to practice the pause.
Developing Personalized Strategies
Everyone’s journey to mastering the pause is unique. Through coaching, we’ll co-create practical strategies that fit your lifestyle and emotional patterns. For some, this might involve breathwork or journaling; for others, it could mean practicing mindfulness in conversations.
Accountability and Encouragement
Building a new habit takes time and consistency. As your coach, I’ll be there to support you, celebrate your progress, and keep you accountable. Every time you successfully pause, reflect, and respond intentionally, you’ll feel a boost in confidence. This momentum creates lasting change.
Turning Pauses into Moments of Empowerment
Coaching helps you recognize that the pause is not a passive act—it’s a moment of empowerment. It’s a chance to reclaim your narrative, respond with intention, and align your actions with your goals. Over time, this practice nurtures your self-trust, an essential ingredient for lasting confidence.
The Confidence That Grows from Within
When you embrace the habit of pausing, you tap into a sense of calm and inner control, no matter what life throws your way. Coaching guides you on this path by offering tools, insights, and encouragement, helping you stay grounded in every situation. As you practice the pause, you’ll find that confidence isn’t something you have to chase—it’s something you cultivate from within.

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Staying Grounded in Uncomfortable Conversations

By Genna Marie • July 27, 2025

How to hold onto yourself when things get tense Uncomfortable conversations are a part of life. Whether it’s a disagreement with a partner, an awkward talk with a family member, or confronting a friend who crossed a line — tough moments will find us. And when they do, it’s easy to lose your footing. You might find yourself going silent to avoid conflict, saying things you don’t mean, or walking away feeling drained and unsettled. But what if you could stay grounded, clear, and true to yourself — even when the conversation feels messy or hard? ⸻ 1. Anchor Yourself Before You Speak Before the conversation even starts, check in with yourself: • What am I feeling right now? • What do I hope will come from this conversation? • What do I want to make sure I don’t compromise on? Example Practice: Take 3 minutes to write in your notes app: • “I feel frustrated because I haven’t felt heard.” • “I want more understanding — not just to be ‘right.’” • “I don’t want to leave this conversation doubting my worth.” Even this brief prep work can shift your entire approach. ——— 2. Lead With Curiosity, Not Defense It’s natural to feel defensive when something lands the wrong way. But instead of jumping in with: “That’s not true.” Try: “Can you say more about what you mean?” “I hear you — but I’m not sure I understand yet.” This keeps the conversation from spiraling and helps you stay present without needing to agree. Example Practice: Pause for just 5 seconds before replying — and choose a “curious opener” instead of a rebuttal. Write a few go-to lines you can use when your emotions rise: • “I want to understand your point, but I’m having a reaction right now.” • “Let’s slow this down — this matters to me.” ⸻ 3. Listen to Hear — Not Just to Respond In uncomfortable conversations, it’s easy to listen while preparing your defense. But when we do that, we miss the actual message — and conversations become battles instead of bridges. Example Practice: Try this during your next tough conversation: • When they finish speaking, repeat back what you heard: “What I’m hearing is that you felt left out when I didn’t include you in that decision. Is that right?” • Let them clarify if needed. Only then — after they feel heard — share your perspective. This doesn’t mean you have to agree. It means you’re choosing connection over combat. ⸻ 4. Protect Your Calm Without Playing Small You can be calm and firm. You can hold your boundary without raising your voice. Example Practice: Practice a few lines aloud before the conversation — just like you’d rehearse a presentation: • “I want to continue this conversation, but not like this.” • “It’s important to me that we both feel respected — and I’m feeling a little overwhelmed right now.” • “Let’s pause. I want to respond with care, not defensiveness.” ______ How I Can Help If you’re facing a conversation that feels overwhelming, emotional, or uncomfortable — you don’t have to go in alone. I offer 1:1 coaching sessions to help you: • Sort through your thoughts and emotions beforehand • Understand your needs and how to express them • Prepare your language with confidence and care • Stay regulated and grounded — no matter the outcome Together, we’ll practice clarity without defensiveness. Boundaries without shutdown. Truth without fear. Message me to book a session. You deserve support that honors your voice — and your peace.

Practice The Pause