How to Reset When You Feel Hijacked by Stress | Gerard McCarthy

As a burnout recovery coach working with business owners across Sydney, Drummoyne, and the Inner West suburbs, I’ve noticed that the moment of emotional hijack—the one that throws us off completely—can often be defused in under a minute. Here's how.

Let’s say you’re trying to stay present and connected, but suddenly you’re distracted—maybe someone cuts you off in traffic, or something else triggers a strong emotional response. The first step is awareness. Ask yourself, “What is the story I am making up right now?” That moment of questioning begins to unravel the stress response. And then, gently remind yourself: “This entire story was made up by me.” That shift alone can bring you back to center.

If that’s not enough, go deeper. Ask, “Where is my breath right now?” Bringing your attention to your breath helps you re-anchor your nervous system. I recommend a simple technique called box breathing—inhale for five, hold for five, exhale for five, hold again for five. Two or three rounds of this can clear emotional clutter fast.

Finally, once you’ve come back to yourself, refocus your energy. Ask: “What are my goals?” And more importantly, “What’s the next step toward them?” This returns your attention to where it actually matters—your priorities, not your distractions.

Whether you're a business owner feeling burnt out, a leader under pressure, or simply someone trying to stay aligned in a chaotic world, these mindset tools are simple, powerful, and repeatable.

If burnout, overwhelm, or emotional reactivity is stealing your energy, I can help. I work with business owners and professionals across Sydney, Drummoyne and especially in the Inner West suburbs—to reconnect with their focus, regain emotional control, and build a brilliant, sustainable mindset.
Book a free and confidential strategy call here and take the first step https://www.decidetobeyou.com.au/book-now

or if that seems to to much grab your free guide on Burnout to Brilliant 

https://www.decidetobeyou.com.au/Burnt-out-to-brilliant

Warmly Gerard McCarthy | Burnout Recovery Coach