Pattern interrupter
Use the 5Rs when stress hits and you need to regain control before you respond.
MPT · E06
From MPT · E06 · Self-Talk & Visualization
R1
Recognize
Say it
Open Quick Reset · 2-2-5-2
When to use it
- A mistake just happened - yours or someone else's
- The situation is starting to spiral
- Anxiety spiked and you're off your game
- You feel yourself sliding Yellow or Red before you respond
Example: thrown off your game
A high-pressure moment spikes your anxiety and you feel yourself starting to spiral.
Recognize"I'm anxious and getting reactive."
ResetPause. One low-and-slow 2-2-5-2.
Rephrase"I can handle this one step at a time."
Reorient"The outcome I want is composure and a clean next move."
Re-engageRespond on purpose - not from the spike.