Point Lookout: a free weekly publication of Chaco Canyon Consulting
Volume 7, Issue 4;   January 24, 2007: An Emergency Toolkit

An Emergency Toolkit

by

You've just had some bad news at work, and you're angry or really upset. Maybe you feel like the target of a vicious insult or the victim of a serious injustice. You have work to do, and you want to respond, but you must first regain your composure. What can you do to calm down and start feeling better?
A calm sea

A calm sea. Having an image or representation — physical or in your imagination — of something you love can make focusing on it easier.

Someone has done something wrong, unfair, vicious, or malicious, and you feel angry or really hurt. Now it's all you can think about. You can't concentrate. Maybe your heart is pounding, or your hands are shaking. You might even have had some tears, or you found yourself angrily rehearsing retorts under your breath (or louder) in private.

You know you have to respond, but you need to think first, to avoid doing something stupid. But thinking requires a clear mind. Here are some tips for getting back to a state of calm. Pick some that appeal to you.

Get some exercise
Get your blood flowing, and some oxygen in your bloodstream, especially if adrenaline is involved. Or just breathe. That will get the job done, though it might be hard to sit still.
Get support
Everything is easier with support. A therapist, a counselor, a spouse, a friend, or more than one. We're all different — you might find this easy or difficult. You might want to seek it right away, or maybe wait a bit. But almost everyone finds support helpful.
Food isn't the answer
Everything is easier with support.
You might not want to seek it
right away, but almost everyone
finds support helpful.
Eating can create demand for blood, as your digestive system goes to work. And right now, you need to focus your resources on other things. Eating is essential for life, of course, but it isn't a solution.
Drugs don't help either
You need your head clear. Exception: if you're unable to sleep or your anxiety is extreme, consult a physician. Don't self-medicate with over-the-counter pills. They might be the right thing for you, but always check with your doctor first.
Focus on love
Think of something or someone you love, remembering to include yourself in the list of candidates. At first this might be difficult, but in a short time, it will get easier. After all, this is what it's all about.
Practice recovering your focus
As you're thinking of what you love, the initial injury might pop back into your mind. When it does, acknowledge it, and notice it has returned, and return to thinking about someone or something you love.
Recognize the true source of the trouble now
While the trouble might have started with someone else's action, recognize that right now, you're the one responsible for the endless replays of the pain, and you can stop that. You're doing it and you can choose to do something else if you want to.

Over a few days, you'll probably find that the intervals between recollections of the injury increase. This is progress. It's your healing process at work. Acknowledge that and appreciate yourself for your ability to heal. Go to top Top  Next issue: Astonishing Successes  Next Issue

Go For It: Sometimes It's Easier If You RunLove the work but not the job? Bad boss, long commute, troubling ethical questions, hateful colleague? This ebook looks at what we can do to get more out of life at work. It helps you get moving again! Read Go For It! Sometimes It's Easier If You Run, filled with tips and techniques for putting zing into your work life. Order Now!

Your comments are welcome

Would you like to see your comments posted here? rbrenogMhuqCxAnbfLvzbner@ChacigAthhhYwzZDgxshoCanyon.comSend me your comments by email, or by Web form.

About Point Lookout

This article in its entirety was written by a 
          human being. No machine intelligence was involved in any way.Thank you for reading this article. I hope you enjoyed it and found it useful, and that you'll consider recommending it to a friend.

This article in its entirety was written by a human being. No machine intelligence was involved in any way.

Point Lookout is a free weekly email newsletter. Browse the archive of past issues. Subscribe for free.

Support Point Lookout by joining the Friends of Point Lookout, as an individual or as an organization.

Do you face a complex interpersonal situation? Send it in, anonymously if you like, and I'll give you my two cents.

Related articles

More articles on Personal, Team, and Organizational Effectiveness:

A wrecked boatShould I Keep Bailing or Start Plugging the Leaks?
When we're flooded with problems, and the rowboat is taking on water, we tend to bail with buckets, rather than take time out to plug the leaks. Here are some tips for dealing with floods of problems.
Helping each otherWhen We Need a Little Help
Sometimes we get in over our heads — too much work, work we don't understand, or even complex politics. We can ask for help, but we often forget that we can. Even when we remember, we sometimes hold back. Why is asking for help, or remembering that we can ask, so difficult? How can we make it easier?
A can of sardines — what many of us feel like on board a modern airlinerChanging the Subject: I
Whether in small group discussions, large meetings, or chats between friends, changing the subject of the conversation can be constructive, mischievous, frustrating, creative, tension relieving, necessary, devious, or outright malicious. What techniques do we use to change the subject, and how can we cope with them?
Capturing ideas in a brainstormNine Brainstorming Demotivators: II
Brainstorming sessions produce output of notoriously variable quality, but understanding what compromises quality can help elevate it. Here's Part II of a set of nine phenomena that can limit the quality of contributions to brainstorming sessions.
A hospital patientCongruent Decision Making: II
Decision makers who rely on incomplete or biased information are more likely to make decisions that don't fit the reality of their organizations. Here's Part II of a framework for making decisions that fit.

See also Personal, Team, and Organizational Effectiveness, Conflict Management and Critical Thinking at Work for more related articles.

Forthcoming issues of Point Lookout

What a videoconference looks like when all participants have their cameras offComing December 6: Off-Putting and Conversational Narcissism at Work: III
Having off-putting interactions is one of four themes of conversational narcissism. Here are seven behavioral patterns that relate to off-putting interactions and how abusers use them to control conversations. Available here and by RSS on December 6.
Lifeboats on board the FS Scandinavia, May 2006And on December 13: Contrary Indicators of Psychological Safety: I
To take the risks that learning and practicing new ways requires, we all need a sense that trial-and-error approaches are safe. Organizations seeking to improve processes would do well to begin by assessing their level of psychological safety. Available here and by RSS on December 13.

Coaching services

I offer email and telephone coaching at both corporate and individual rates. Contact Rick for details at rbrenogMhuqCxAnbfLvzbner@ChacigAthhhYwzZDgxshoCanyon.com or (650) 787-6475, or toll-free in the continental US at (866) 378-5470.

Get the ebook!

Past issues of Point Lookout are available in six ebooks:

Reprinting this article

Are you a writer, editor or publisher on deadline? Are you looking for an article that will get people talking and get compliments flying your way? You can have 500-1000 words in your inbox in one hour. License any article from this Web site. More info

Follow Rick

Send email or subscribe to one of my newsletters Follow me at LinkedIn Follow me at Twitter, or share a tweet Subscribe to RSS feeds Subscribe to RSS feeds
The message of Point Lookout is unique. Help get the message out. Please donate to help keep Point Lookout available for free to everyone.
Technical Debt for Policymakers BlogMy blog, Technical Debt for Policymakers, offers resources, insights, and conversations of interest to policymakers who are concerned with managing technical debt within their organizations. Get the millstone of technical debt off the neck of your organization!
Go For It: Sometimes It's Easier If You RunBad boss, long commute, troubling ethical questions, hateful colleague? Learn what we can do when we love the work but not the job.
303 Tips for Virtual and Global TeamsLearn how to make your virtual global team sing.
101 Tips for Managing ChangeAre you managing a change effort that faces rampant cynicism, passive non-cooperation, or maybe even outright revolt?
101 Tips for Effective MeetingsLearn how to make meetings more productive — and more rare.
Exchange your "personal trade secrets" — the tips, tricks and techniques that make you an ace — with other aces, anonymously. Visit the Library of Personal Trade Secrets.
If your teams don't yet consistently achieve state-of-the-art teamwork, check out this catalog. Help is just a few clicks/taps away!
Ebooks, booklets and tip books on project management, conflict, writing email, effective meetings and more.