3 TOOLS FOR WHEN YOU’RE STRESSED OUT, STUCK, OR SPINNING

When you find yourself stuck, stressed out, or spinning, here are three processes that you can use to get unstuck.

I recommend grabbing a sheet of paper or notebook for each.

#1: things you’re concerned about + possible solutions

1. Grab a sheet of paper and draw a line down the middle.

2. On the left side, write down the specific things you’re concerned about, stressed out, or anxious about. Leave some space between each item.

3. On the right side, write down 3-5 possible solutions for the items on the left.

4. After you’ve finished both lists, go back through and pick one action from the right for each item from the left.

This is a great place to start if you’re spinning.

#2: FIVE-STEP RELEASE PROCESS

This is a 5-step release method developed by British physician, Dr. Chatterjee.

1. What’s one thing I’m anxious about today?

2. What’s one thing I can do to prevent or prepare for it?

3. What’s one reason that it’s probably not going to be as bad as I fear?

4. What’s one reason that I can handle this?

5. What’s one upside of the situation?

Thank you, Dani, for introducing this one recently via your newsletter!

#3: 5-5-5-1

This one comes from Brit Frank.

1. Write down 5 things that are going well.

2. Write down 5 things that are not going well.

3. Write down 5 possible choices that you have.

4. Write down 1 action you can take.

This one is a great way to quickly move from feeling stuck to unstuck.

Any other favorite practices that you would add to the list?

If so, feel free to share within the comments.

Thank you for reading!

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