Shift from Trigger to Triumph in Seconds
You’re at home when a text flashes on your phone: it’s your boss demanding numbers by 9pm. Your chest tightens and your thoughts race—“I’m never going to sleep!” You stop, pinch your thumb and finger together, and take a deep breath, holding it six seconds. In that quiet moment, your mind clears.
Next, you choose accountability: “I stayed late last night and missed this update.” You draft a quick, honest text: “I’ll send the report at 9 as requested. Let me know if you need anything else.” You realize your lens—“I get crushed at work”—was only one way to interpret. Now you ask yourself, “What if this is a sign to refine our project process?” That fresh perspective leads you to schedule a brief morning check-in.
By the time you hit send, you’ve gone from panicked to proactive. Each stage—awareness, breathing, accountability, lens-shift—happens in just seconds, and you’ve triumphed instead of spiraling. This simple ABC+SEE routine becomes your go-to pivot, so stress never has the last word.
Catch your mood first—label it. Breathe deeply for six seconds to reset your physiology. Then own part of the situation by asking “What can I do?” Finally, spot the lens that drove your reaction, pick a new one, and act on it immediately. With each SOS cycle, you’ll build the muscle to pivot from panic to performance in seconds.
What You'll Achieve
You’ll replace reactive panic with calm decisiveness in seconds. Colleagues will notice your poise under pressure, boosting your influence and shortening crisis resolution time.
Use ABC and SEE to Pivot Fast
Assess Your Alarm Signals
The next time you feel upset, mentally label your mood: anxious, angry, or panicked. This is the A—awareness stage that starts your shift.
Breathe and Center
Hold a deep belly breath for six full seconds. Feel your abdomen expand under your hand. This slow exhale shifts your body out of fight-or-flight.
Choose Accountability
Ask yourself, “What part can I own in this?” Identify one immediate action you can take to steer things forward rather than freeze.
Spot and Swap Lenses
Notice the lens you just used—maybe “I’m a victim.” Then ask, “What other angle can I try?” Elect a new belief and act on it right away.
Reflection Questions
- Which part of ABC+SEE feels hardest to implement?
- Where today can you practice just the breathing step?
- What recurring trigger could you pivot on by using ABC+SEE?
- How can you coach someone else on this method?
- When will you celebrate your first bit of triumph?
Personalization Tips
- During a tense call with legal, pause, note your rising heat, breathe, then own what you could clarify instead of blaming their questions.
- If a friend’s text upsets you late at night, catch the mood, breathe for six seconds, ask “What interpretation serves us best?” and send a thoughtful reply.
- When your kid resists homework, sense your frustration, slow your breathing, own your impatience, then explore how to make the task more engaging.
Leading Lightly: Lower Your Stress, Think with Clarity, and Lead with Ease
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