When Stress is Contagious: How the Nervous System Shapes Our Interactions
Ever had a conversation spiral out of control before you could stop it? A simple disagreement turns into a full-blown argument, or a tense exchange leaves you drained.
This isn’t just miscommunication—it’s our neurobiology at work.
Our nervous systems are always in conversation with each other. When someone we’re interacting with becomes stressed, defensive, or overwhelmed, our mind-body system—especially our internal guardian Amy (the amygdala)—picks up on their cues and responds instinctively. In fact, we have specialized neurons called mirror neurons whose job is to reflect the emotional states of others.
This is why stress and emotional intensity are so contagious in relationships. One person’s nervous system activation can quickly trigger another’s, and if we’re outside our resilient zone, moments of connection can turn into conflict in seconds.
The good news? We don’t have to stay stuck in those reactive cycles. By learning to partner with our nervous system, we create space to understand our reactions instead of being ruled by them. This empowers us to intentionally shape the kinds of interactions we want to experience—with presence, care, and mindful intention.
By using Push-Pause, we can disrupt reactive patterns and create a pathway toward healthier, more intentional interactions—whether in couples therapy, family conversations, group settings, or everyday relationships.
How to Use Push-Pause in Relationships
1. Notice When Emotional Activation Rises
If you or someone else feels overwhelmed, defensive, or shut down, it’s time to push pause.
2. Say It Out Loud (or Internally)
This can be as simple as:
- “I need a second to gather my thoughts.”
- “Can we take a breath before continuing?”
- “I need to Push Pause for a moment.”
This interrupts automatic reactions and creates space for intentional engagement.
3. No Pressure to Explain
One of the most powerful aspects of Push-Pause is that you don’t have to explain why you’re pausing.
Sometimes emotions arise before we have words for them. The practice offers a moment of self-connection and regulation—without the pressure to immediately disclose or resolve anything.
4. Use a Regulation Tool to Reset
Once you’ve pushed pause, use a brain-calming technique to settle your nervous system:
- CPR for the Amygdala® – Gentle touch-based self-soothing.
- Sigh Breath with Mindful Touch – A deep exhale paired with grounding touch.
- Color and Breath Titration Exercise – Using breath and visual focus to regulate emotions.
- Mindful Grounding with Distractions – Redirecting attention to shift out of reactivity.
This isn’t about avoiding the conversation—it’s about ensuring real communication is possible.
5. Reconnect When Ready
Once both people feel regulated, check in before continuing:
- “Do we feel ready to continue?”
- “What do we need to move forward productively?”
- “How can we approach this conversation differently?”
This reinforces safety, trust, and mutual respect, helping shift old reactive patterns into new relational habits.
Why It Works: The Science of Relational Regulation
When we pause in relationships, we:
- Interrupt stress contagion and stop escalation.
- Create space for clarity and intentionality in communication.
- Model emotional regulation for those around us.
This isn’t about avoiding hard conversations—it’s about creating the conditions for better ones.
Try It Today: The Push-Pause Challenge
For the next week, practice pushing pause in at least one relationship interaction per day—whether with a partner, friend, colleague, or client.
- Notice emotional activation.
- Push Pause and take a breath.
- Use a simple grounding tool.
- Check in: Am I responding or reacting?
- Re-engage with clarity.
At the end of the week, reflect on how it shifted your interactions and emotional patterns.
Ready to deepen your practice or help your clients create more intentional engagement in their relationships? Download the free Push-Pause Guide here.
Dr. Truitt leads her award-winning clinic, Dr. Kate Truitt & Associates in Los Angeles, and serves as CEO of the Trauma Counseling Center of Los Angeles and the Amy Research Foundation. She is also the founder of The Truitt Institute, creator of the NeuroTriad Model, and co-developer of the Havening Techniques. She has trained thousands of clinicians worldwide in neuroscience-based, trauma-informed approaches that help individuals and communities navigate loss while building pathways to resilience and meaning.
Her work has been featured in the BBC, Washington Post, Today and Oprah Daily, and she has presented at the United Nations and the US Department of Defense. As a member of the Goldie Hawn Foundation’s MindUP Scientific Advisory Committee and an advisor for the Kevin Love Fund and Girl Scouts of America, Dr. Truitt is a dedicated advocate for mental health literacy and expanded access to care. She is the author of Healing in Your Hands (2022) and Keep Breathing (2024), the latter offering an intimate exploration of love, loss, and rediscovering life.
Speaker Disclosures:
Financial: Dr. Kate Truitt maintains a private practice. She is the CEO of the Trauma Counseling Center of Los Angeles. Dr. Truitt is the executive director and founder of Viva Excellence and Amy Research Foundation. She is the executive director to American Cognitive Training Association. She is the Chief Strategy Officer to The Havening Techniques. Dr. Truitt is a scientific advisor and board member to Anti-AgingGames.com and Goldie Hawn Foundation. She receives a speaking honorarium and recording royalties from Psychotherapy Networker and PESI, Inc. All relevant financial relationships with ineligible organizations have been mitigated.
Non-financial: Dr. Kate Truitt is a member of the American Psychological Association, the Association for Psychological Science, the American Association for the Advancement of Science, the International Society for Traumatic Stress Studies, the American Cognitive Training Association, and the American College of Healthcare Executives.
