My boss just pointed out that I forgot to send an important email…does she regret hiring me?
The next time youre convinced youre a total screwup or failure (seriously, youre not!
), give some of these expert-approved coping strategies a try.
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Excuse yourself and take a stab at find a moment alone.
Maybe your manager picked apart every detail of that project you worked so hard on.
Do a quick body scan to shift your attention away from your spiraling thoughts.
While youre collecting yourself, Dr. Seo also recommends doing an easy mindfulness exercise called a body scan.
Is there any tingling or tightness in your legs?
Tension in your chest?
Researchhas shown that this popularmindfulness techniquecan help decrease anxiety.
By bringing your attention to physical sensations, Dr. Seo explains, you interrupt any intrusive thoughts.
Distract yourself with the 5-4-3-2-1 grounding exercise.
Heres how it works: Start by identifying five things you could see around you.
It could be anything from a book on your shelf to a granola bar wrapper on your desk.
Next, look for four things you’re able to touch (your clothes count!
Recognizeand challengeany worst-case scenarios in your head.
But dont jump to such extreme conclusions just yet.
or Are there any other explanations for the situation?
Get a second opinion from someone who knows you best.
Its easy to lose sight of the bigger picture when youre stuck in a cycle of paranoia and self-doubt.
Instead of dwelling on what already happened, focus on changes you could make now.
The last thing you want to do when youre spiraling is beeven harderon yourself.
By reflecting on bothwhyyoure being criticized (again, its not because you suck!)
Remind yourself of your strengths with a list of your proudest accomplishments or favorite qualities.
I find thatpositive affirmationsare most helpful when theyre individualized to your core beliefs, Dr. Seo says.
Still struggling to come up with affirmations on your own?
