Stop Replaying

Something happened at work, and your mind keeps going back to it.

You replay the conversation. You analyze what the other person meant. You think about what you should have said or worry about what might happen next.

The Breaking the Loop Starter Guide is a short, interactive resource designed to help you understand what is happening and begin interrupting the cycle.

Inside, you will:

• Learn the difference between reflection and rumination.

• Understand why unresolved workplace events keep replaying.

• Practice a simple Notice, Distract, and Regulate process.

• Use a guided box-breathing exercise.

• Complete a short journaling prompt to get the event out of your head and onto the page.

This guide will not walk you through the entire process of resolving the situation. It will help you recognize the loop, interrupt it, and get regulated enough to think more clearly about what comes next.