You know when you’re having a pretty good day; getting things done, crossing them off the list.
And then…
You get that email.
A client is frustrated.
Someone questions your work.
A comment catches you off guard.
And suddenly, it’s all you can think about.
You reread the message. Replay the conversation. Imagine worst-case scenarios. Even have angry hate.
 |
You and I both know that one negative interaction can outweigh ten positive ones.
That’s why it’s so easy to get stuck replaying the situation over and over again.
Then what happens?
We stay at our desk and try to think our way through it.
But the more we think about it, the more stuck we become.
Instead, here are three things I recommend.
Step #1. Change Your Space
The first step is simple.
Get away.
Stand up. Leave your desk. Walk outside.
Do something that physically changes your environment.
When you’re sitting in the same chair staring at the same screen, your brain keeps replaying the same thoughts.
Your brain locks on that thought pattern.
But when you get up, move, and change your environment, your brain can shift gears.
Sometimes a 5 minute walk can do more for your thinking than 30 minutes of sitting there trying to force a solution.
Step #2. Change Your State
Once you’ve stepped away, do something that truly shifts your energy.
For me, there are three simple things that do this every time.
1 – Play my cheesy 80’s playlist, loud. This immediately puts me in a better mood and usually has me singing and moving my hips.
 |
2 – Call one of a handful of friends that I can vent to, BUT are also great at putting things into perspective and make me feel more positive. (Don’t do this if you have a friend who will only feed your negativity or anxiety.)
3 – Go to the gym and use the circuit training equipment. This is the toughest one for me to do, but I know it helps. A walk can help too. But if I’m honest, sometimes I just replay the conversation the entire time. That’s why it’s important to know what actually works for you, not what sounds healthy or productive.
For you, it might be:
- Calling a friend/colleague who always makes you laugh
- Playing with your dog
- Listening to a podcast that inspires you
The specific activity doesn’t matter.
What matters is that it helps you move from rumination to reset.
Step #3: Create Your Reset List Before You Need It
This might be the most important step, so hear me on this.
Don’t wait until you’re stressed, frustrated, or upset to figure out what helps you reset.
Figure it out now.
Why?
Because when you’re stuck in a mental loop, you’re not thinking clearly.
You’re replaying the email. Rehashing the conversation. Imagining what could go wrong.
That’s not the moment you’ll suddenly stop and ask yourself, “What would help me feel better right now?”
You need the answer BEFORE the situation happens.
That’s why I encourage people to create a personal Reset List.
Identify two or three things that reliably help you shift your energy and regain perspective.
Then keep that list somewhere visible.
- Put it in your notes app.
- Write it on a sticky note.
- Save it as a favorite on your phone.
Because when stress shows up, and it will, you don’t want to decide what to do.
You want a plan.
Bottom Line
Difficult emails, frustrating conversations, and unexpected setbacks are part of life.
You can’t control when they show up.
But you can control what happens next.
The next time something threatens to derail your day, don’t stay stuck in the loop.
Change your space.
Change your state.
Use your reset list.
Question: What are the 2–3 things that almost always help you reset when stress starts taking over?
Shoot me a message back to let me know. An intention is the first step to making things happen.
Mridu
P.S. If you know you can make better use of your time and energy, that’s exactly what I help with. Learn about training here or explore one-to-one coaching here.
P.S.S. Send this newsletter to someone who needs it! Forward to them, or just send them this to join the fun.
Leave a Reply