Practical steps for mindset and perspective…
Purpose
This guide is for when you’re stuck in a spiral, catastrophising, or convinced that everything is awful and will probably stay that way forever. It’ll help you reframe what’s going on, so you can stop mentally drafting your resignation letter or planning your new life as a hermit.
What You’ll Get
By the end, you’ll have:
- A Less Awful Way to Look at the Situation: Because sometimes, the problem is mostly in your head.
- Less Stress, More “Okay, That’s Manageable”: We’re not after magical positivity – just getting you from “I’m doomed” to “I’ll survive.”
- A Plan (or at Least the Start of One): Because staring at the wall won’t fix it.
Time Commitment
- Quick Version: 5 minutes to shift your thinking.
- Full Version: Up to 30-60 minutes if you want to work through a few angles and feel extra smug about your newfound wisdom.
Either way, you’ll finish today. Because this is about moving forward, not starting a philosophy degree.
Step-by-Step Instructions
1. Name the Problem (Without Drama) – Write down what’s actually bothering you.
Not: “My entire life is a disaster.”
More like: “I missed a deadline, and I’m worried my boss thinks I’m useless.”
Keep it boring and factual. Drama-free.
2. Catch the Catastrophe – Now, write the worst version of what your brain is telling you.
e.g. “I’ll get fired, lose my house, and end up living in a bush.”
Look at it. Ridiculous, isn’t it?
3. Ask: What’s the More Likely Reality? – Write a more reasonable version.
e.g. “My boss might be annoyed, but I’ll explain, and we’ll move on.”
Still not thrilled, but much less ‘living in a bush.’
4. Flip It: Is There Anything Good in This? – Yes, it’s annoying. But is there anything helpful about this situation?
e.g.
- “At least I know I need to manage my time better.”
- “This reminded me that I actually care about doing well.”
Doesn’t have to be life-changing. Just one thing that isn’t awful.
5. Decide One Small Move – Pick one action that nudges you forward.
- Missed a deadline? Send the apology email.
- Worried about money? Look at your bank account (even if it’s painful).
- Feel like a failure? Text a friend and get some perspective.
Small. Simple. Done today.
Extra Hints & Tips
- Notice the Pattern: If you regularly jump to “I’m doomed,” congrats – you’re human. But you can get better at catching it earlier.
- Play ‘What Would I Tell a Friend?’ If you were giving them advice, you’d never tell them they’re destined for failure. Use that same logic on yourself.
- Keep It Real: We’re not aiming for “everything’s perfect.” Just “this is annoying, but I’ll cope.”
Next Steps (If You Fancy Them)
- Practice This on Small Stuff: Try it when you burn toast or get a passive-aggressive email. Build the skill before the big stuff hits.
- Notice Wins: Every time you shift perspective and don’t spiral, that’s progress. It all counts.
Final Thought
You don’t need to fake being positive. You just need to remind yourself you’ll cope. Because you always do, and that’s hugely positive. You’ll be brighter for it.
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