Run The Play

I am OBSESSED with watching and supporting women's sports - especially basketball. Since the WNBA season is set to begin on May 8th, this week's coping skill is basketball themed.

When emotions feel intense or chaotic, it can feel like you are scrambling on the court without a plan. This skill helps you slow things down, regain awareness, and respond with intention - like a well-coached team running a play in the WNBA.

Step 1: Call a Timeout (Pause & Breathe)

Before reacting, pause the game.

Take 3-5 slow breaths:

• Inhale through your nose for 4

• Hold for 2

• Exhale through your mouth for 6

Example: You get an upsetting email from your boss and feel a surge of anxiety and anger. Instead of firing off a response, you pause and take a timeout.

Step 2: Read the Court (Notice What's Happening)

Get a clear picture of the situation - internally and externally.

Ask yourself:

• What emotions are here? (anger, sadness, anxiety, shame)

• What thoughts am I having? ("I'm in trouble", "I messed up")

• What's my intensity level (0-10)?

• What's happening around me?

Example: "I'm at an 8/10 anxiety. My chest feels tight. I'm thinking I'm going to get in trouble, even though I don't have all the information yet."

Step 3: Choose the Play (Respond Intentionally)

Instead of reacting on autopilot, decide your next move.

Some "plays" you can run:

• Pass the ball - Reach out for support (friend, partner, therapist)

• Slow the pace - Take a break, go for a walk, drink water

• Take the shot - Address the issue directly and calmly

• Play defense - Set a boundary or protect your energy

• Reset the offense - Gather more information before acting

Example: Instead of immediately replying to your boss, you choose to "slow the pace" by stepping away for 10 minutes and then "reset the offense" by rereading the email more carefully.

Step 4: Execute the Play (Take Committed Action)

Follow through with your chosen action, even if it feels uncomfortable.

Focus on:

• Staying present

• Acting in line with your values (not just your emotions)

• Letting go of needing it to be perfect

Example: You draft a thoughtful, professional reply instead of a reactive one. You might still feel anxious - but you are acting with intention.

Step 5: Reset for the Next Possession (Practice Self-Compassion)

Every moment is a new opportunity. Even the best players miss shots.

• Acknowledge what went well

• Notice what you would adjust next time

• Let go of harsh self-criticism

Example: "I'm glad I didn't react impulsively. Next time I might take an even longer pause before responding."

When to Use This Skill

• Emotional overwhelm (anger, anxiety, sadness)

• Interpersonal conflict

• Urges to react impulsively (texts, emails, arguments)

• High-stress decision-making moments

Why This Works

"Run the Play" builds three core regulation skills:

• Pause (interrupts impulsivity)

• Awareness (increases emotional clarity)

• Intentional Action (aligns behavior with values)