Sep 8 • Mindset
Feeling stressed or anxious?
You’re not broken — you’re getting feedback.
Here’s how I turn stress from “in the way” into “on the way.”
1) Regulate first (60–90s)
• 3 x physiological sighs: big inhale → small top-up → long slow exhale.
• 5–4–3–2–1 grounding: 5 things you see, 4 feel, 3 hear, 2 smell, 1 taste.
• Shoulders down, jaw unclench, soften your gaze.
2) Find the upside (balance perception)
• What exactly happened? (when/where/who)
• How is this challenge ALSO serving me today? List 3 specific benefits.
• Link it to values: Work, Family, Gym, Friends, Home — how does it help one?
3) Drop unrealistic expectations
• Where am I expecting a one-sided reality (only “good”, no “bad”)?
• Where am I expecting someone (or me) to live outside their values?
4) Turn anxiety into a plan (fear-setting)
• Worst case I’m imagining?
• If it happened: how could it benefit me / what would I do to prevent/prepare/repair?
• Who/what is a resource I can use in 2 minutes?
5) Go one layer deeper (root cause)
• Run the “5 Whys”: “I’m stressed because… why? …and why?” until you hit the real constraint.
• Brain-dump: get it out of your head and onto paper/notes.
6) Choose one 5–10 minute action
• Pick ONE small action that serves your top value today (send the message, 10-min walk, prep a meal, 5-min tidy, book the call). Start a timer.
What you get:
• Shoulders drop, mind clears, action happens. You’ll feel present, certain, and back in charge.
• Repeat this any time the loop starts: Regulate → Reframe → Act.
Comment “RESET” and share:
1) The situation (1 line)
2) One benefit you found
3) Your 10-minute action
I’ll reply with a tailored prompt + checklist to keep you moving.
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