[00:00:00] Amanda: Any time you notice you're having a strong emotional response to something, or you're finding something difficult or overwhelming, just think, "What do I need [00:00:10] right now?" What would be good for me? How can I support myself through this?

[00:00:18] hi there, and welcome to [00:00:20] People Soup Quick Spoon, real conversations about work, leadership, and being human. I'm Ross McIntosh, and here's your quick spoon

[00:00:28] Ross: In this clip, Dr. Amanda [00:00:30] Super shares a remarkably simple way to bring a little more compassion into our lives

[00:00:35] What do I need right now?

[00:00:37] I really like this question Because [00:00:40] when something difficult happens

[00:00:41] We can move very quickly from what's happened to what we're going to do about it something goes wrong, we get an email we don't like Someone [00:00:50] says something that gets under our skin and we're straight into reacting, going from naught to 100 in nanoseconds

[00:00:56] The useful bit, I think, is what happens before the [00:01:00] reaction Amanda's question gives us a little pause

[00:01:03] Rather than immediately asking, "Well, what am I gonna do about this?" We ask, "What do I need right [00:01:10] now That tiny shift can change what happens next it might be a break. It might be to seek some support. It might be to have a difficult conversation [00:01:20] or it might simply be taking a couple of deep breaths before doing anything at all. So here's something to try. The next time you notice yourself becoming stressed, frustrated, [00:01:30] or overwhelmed, pause before you react and ask yourself, "What do I need right now?" That's your quick spoon. Until next time, [00:01:40] take care