5 Things To Do in the First 5 Minutes of a Setback

The email you dreaded. The "no." The news that lands like a gut punch. In the first five minutes after a setback, your mind races, your body reacts, and it's dangerously easy to make it worse: to spiral, to react, to say or do the thing you'll regret.

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This free guide gives you five simple, do-them-right-now moves to steady yourself before you do anything else. No fixing the whole problem, no five-year plan, just how to get through the next five minutes with your footing intact, so you can respond instead of react.

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Inside, you'll find:

• A first move to interrupt the spiral before it takes over

• How to steady your body so your head can catch up

• The one question that shifts you from panic to a plan

• What not to do in the heat of the moment

• A simple way to take back a little control, fast

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Written by resilience coach Chaundra McGill, who's rebuilt from more than a few "ground gives way" moments of her own. Because setbacks are certain, but how you meet the first five minutes changes everything.

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