Before you explain, apologize, fix it, or beat yourself up… 

1. DON'T FIX IT YET.
Unless something truly requires immediate action, give yourself a little time. You don't have to decide what to do from the first rush of panic.

2. FIND YOUR BODY.
Feet. Breath. Chair. Ground.
Where are you feeling the reaction?

3. NOTICE THE ALARM.
Tight chest? Dropping stomach? Hot face? Racing heart? Numbness? Urge to hide, explain, apologize, check, or fix?

You don't have to make it disappear. Just notice what your system is doing.

4. FIND THE LIP OF THE POOL.
Return to something that helps your body know you're here, now, and supported enough.

5. TOE DIP.
Touch the mistake briefly. Notice what happens in your body. Then come back to your resource. Repeat if useful.

6. NAME WHAT THE MISTAKE MEANS.
“Because I got this wrong, I'm telling myself __________.”

I'm incompetent.
They're going to judge me.
I've ruined everything.
I should have known better.
I always screw things up.

Then ask:

Did I make a mistake—or am I turning the mistake into a verdict about me?

7. WHEN YOU'RE READY, ASK:

LET IT BE — Is anything actually required here, or am I trying to make my discomfort disappear?

ADJUST — Did I learn something useful that I want to do differently next time?

REPAIR — Did my mistake have an impact that I genuinely want to address?

8. THEN RESPOND.
Not from the first surge. From a calmer place where you have more choice.

When you're ready to decide:

LET IT BE • ADJUST • REPAIR