Use the SBNRR Technique to Consciously Deal With Stressful Moments

When stress escalates into an unpleasant moment, emotions can easily get the better of you. And it can be harmful if you work in a professional environment. Next time you’re about to explode with stress, try this.

The Search Inside Yourself Leadership Institute (SIY) is a mindfulness program developed by Google for internal use, but is now available to everyone. The next time you feel overwhelmed, SIY invites you to practice with the Siberian Northern Railway (or SBNRR) answer:

  1. Stop: This is the most important step. Instead of getting lost in emotion or making an impulsive decision, just stop. Decide to seize the moment.
  2. Breathe: Take a deep breath. It helps clear your mind and also helps to physiologically calm your brain.
  3. Note: Pay attention to what you are experiencing from moment to moment. How do you feel in your body? What emotions are you experiencing? Is it static or changing? Does the emotion feel out of proportion compared to the trigger?
  4. Think: what triggers emotion? Is this the correct answer? Does any part of you feel attacked, belittled, or threatened? Is there a story in your experience?
  5. Answer: Think about all the possible options for action. Think of the kindest and most compassionate way to respond to the situation (even if you are not going that route). Finally, make a conscious decision on how to respond.

As Business Insider’s Shane Lebowitz, SIY instructor Robert Chander , explains , the more you practice, the more effective it will be. If you want to be ready for the next crisis, Chander invites you to think about a difficult situation you recently encountered at work and think through the process in your mind. Over time, this will become an automatic process, and you will be able to gather strength in just a few short moments.

Mindfulness and Negative Emotions | Search Inside Yourself Leadership Institute via Business Insider

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