Heading into a Stressful Situation? Try This First.

This is one of my favorite in-the-moment tools to stay grounded before walking into environments or conversations that tend to set me off.

How to Build Your Bubble in Real Time

 Your energetic bubble can be built on purpose, quickly, and in motion.
For example, when:

• You’re walking into emotionally charged environments
• You’re moving between roles quickly
• You don’t have time for long regulation routines

Think of this like putting on a giant winter coat.

You don’t wait until you’re already freezing.
You put it on before you step into the cold.

The Transition Build (5 Minutes or Less)

Use this when you’re:

• Driving to work
• Walking into a family gathering
• Heading into a stressful conversation
• Moving from work mode into home mode
• Entering a loud or emotionally heavy space

Step 1: Name Where You’re Going

Silently or out loud:
“I’m walking into a space that requires protection.”

This tells your nervous system to prepare instead of brace.

Step 2: Ground the Body First (30–60 seconds)

Choose one:

• Take 3–5 slow breaths
• Drop your shoulders and unclench your jaw
• Press your feet firmly into the floor
• Place one hand on your chest or stomach

This anchors you in your body before the environment gets involved.

Step 3: Visualize the Bubble (The Coat)

Picture yourself:

• Putting on a thick, heavy winter coat
• Zipping it all the way up
• Feeling insulated and protected

This coat:

• Lets warmth stay in
• Keeps cold out
• Doesn’t stop you from moving or functioning

Nothing needs to bounce off aggressively.
It simply doesn’t get all the way in.

Step 4: Set One Simple Intention

Keep it short.

Examples:

• “I don’t need to absorb everything.”
• “I can stay neutral.”
• “I am allowed to leave early.”
• “I can observe without engaging.”
• “This doesn’t require my full emotional energy.”

This gives your bubble direction.

Step 5: Close the Bubble

Finish with a physical cue:

• Exhale slowly
• Relax your hands
• Adjust your posture

That’s it.
Your bubble is built.