Workplace communication sometimes includes receiving negative feedback or being confronted with a problem related to our work. Automatic reactions of defensiveness then follow. Remaining unruffled - staying composed and receptive even while feeling reactive - is a learned skill. Feeling defensive is natural when we feel a threat, but it has drawbacks in the workplace. Typically it is a no-win response that keep us from hearing others, interferes with solving problems, and sours relationships with those we depend on. Ultimately, defensiveness gives away your control and ability to shape the outcome you want from a different interaction. To reduce defensiveness at work, challenge yourself to pause before you react. For example, count to 10 in order to spend some time regaining control, which will help you avoid lashing out. For speedier results, use a mini-diary to track how well you stay composed, what went well, and what you will do better next time.