A 3-STEP CALM DOWN
There are times in work—and life—when you have every right to feel angry, worried, or frustrated. But it’s very difficult to respond effectively when you’re in
the grip of these emotions.
When you need to regain calm, try this three-step process:
PAUSE & BREATHE
REFLECT & LABEL
ANALYZE & DECIDE
Create space from your emotions,
begin to relax, and reduce the
amount of stress hormones in
your bloodstream
Re-engage your thinking brain by
giving it a job to notice and name
what you’re feeling. “I’m feeling
disappointed and fearful.” “I’m
worried about my standing with
the team.”
Have I assessed this situation
correctly? Are there any other
possibilities? What are my options
for moving forward?
© 2018 Harvard Business School Publishing. All rights reserved. Harvard Business School Publishing is an affiliate of Harvard Business School.