Let me share 4 steps that really .
Step 1: Loudly say stop to your inner critic.
The catastrophe that has started to brew in your mind.
He is telling you: “You will fail because it is what you always do.”
Or that you have not prepared enough.
Or that the boss will not be pleased with your presentation for some reason or other.
Or all of that.
So stop the inner critic quickly. In your mind, as soon as these thoughts pop up, shout:
“NO!”
Or: “NOPE, we are not going down that path again!”
This will disrupt that train of thought and help you toward feeling more level-headed again.
Step 2: Focus on your breathing.
After disrupting the thought be still for a minute or two. Sit down if you can.
Focus on just your in-breaths and out-breaths. Nothing else.
Calm the stress and it helps your mind to think more clearly and to return to what is happening right now in this moment instead of being lost in future nightmares.
Step 3: Look to the past for the truth.
Think back to your past.
How many times in the past have these catastrophe scenarios that your mind throws at you actually become reality?
Never or very few times I would imagine. That has certainly been the case for me.
So remind yourself of the actual facts from the past to calm yourself down even more and to draw yourself back to the more centered version of yourself.
Step 4: Talk it through and get input from a level-headed friend.
In many situations in my own life the first three steps has helped me to snap out of the catastrophe scenario and to think more calmly and clearly.
But sometimes that combination isn’t quite enough. Maybe there are still some lingering negative thoughts and inner tensions that could start snowballing again.
If that’s the case then I like to let the catastrophe out. I talk it over with someone close to me.
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