Recognize the signs of defensiveness in yourself (e.g., feeling tense, raising your voice). Being aware of your reactions is the first step towards managing them.

Focus on truly understanding what the other person is saying without interrupting or planning your rebuttal. Acknowledge their points before expressing your own.

Communicate your feelings and perspectives using “I” statements (e.g., “I feel…” or “I think…”) instead of blaming or accusing the other person.

View feedback as an opportunity for growth rather than as criticism. Ask for specific examples and suggestions for improvement.

After a defensive episode, take time to reflect on what triggered your reaction and how you could respond differently in the future. This practice helps build resilience and emotional intelligence.