It doesn’t matter how strong and competent you are, when you’re operating on automatic pilot and you’re fueled by stress, you’re going to hurt somebody or trip on something. If you want to think clearly, be calm and be smart; schedule a Micro Nervous Breakdown at least once a day. It’s easy and no one will ever know about it. Try it and you’ll see what I mean. Here’s what to do.
- Find a restroom where you can shut the door and have some privacy.
- Close your eyes, take a few deep breaths, and silently say, "I hurt." And "Ouch."
- If you feel the slightest sensation in your eyes or your chest, pretend to yourself that you’re crying and sigh a few times. If you can drop some tears, that’s even better but not necessary.
- If you can’t feel anything, pretend you’re an 8-year-old kid with all the same responsibilities and silently say, "Somebody help me. I’m too little to carry all this. I’m going to screw up." That ought to do it.
- Give yourself two or three moments to feel any sorrow that comes to the surface, silently release your feelings, and notice how your tension melts away.
You’ll know you’re finished when you sigh a different kind of sigh, the one that says, "Whew. Well, that’s over." Stand up, walk out, wash your face—and you will find something very surprising. Your stress is gone, and you’re not having any trouble slowing down and being relaxed.
Give it a try. In a new comment on this page, tell us about your experience with the Micro Nervous Breakdown. Did it take away your tension? Will you be trying it again in the future? (I will. If you’ve seen Barbara Sher walk on stage with confidence or heard her greet everyone on a teleclass with no hint of worry about the call or anything else in her busy life, there’s a chance she’s just used it.) After you share your experience, read the rest of the comments and reply to a few.
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Use the Next link (up above the title) to continue on to Exercise 2: The Setup after you are done adding your comments.
I’ve been having mini nervous breakdowns in my journal for years. Lol. I find it’s helpful to write in my journal when I am stuck, it usually gets the energy moving in the right direction.
Not every exercise is going to appeal to everyone. This one isn’t doing anything for me. Perhaps it will in the future. So, I’m happy to have encountered it and will save it in my memory for a time when it might be helpful.
I’ve been trying to do this
I feel like I need it
I’m having a hard time getting there
Hi, Nate. Are you able to identify the source of the tension that you’re targeting with this exercise? I had a little success with the technique when I first identified something that I tend to worry about and then imagined my eight-year-old self asking for help with it. Maybe that approach will help?
Thanks Art!
I think it comes down to life not being the way I wanted/expected. Which probably dates back to thoughts formed as an eight year-old.
I will try your approach!
My micro nervous breakdown was turning 40 earlier this month. It was fun. I usually use the “Go Nuclear” approach, in that when something bothers me, if it warrants it, I’ll go nuclear and then immediately cool off. I’ve done this enough times to where I have a strong understanding what warrants a nuclear reaction and what can be diffused with a brief complain session or a walk outside.
I had quite the vision of what I might look like going nuclear, lol. It sounds very effective for you and beneficial to be able to track yourself in such a way that you know exactly what you need!