138 - How to Stop Spiraling After a Mistake: A 3-Step Strategy to Calm Down Fast

Have you ever made a small mistake—sent the wrong email, misspoke in a meeting, said something mildly awkward—and then found yourself replaying it over and over in your head long after it was already resolved? If so, you’re not overreacting. You’re experiencing a very normal nervous system response. In this episode of Burnout-Free Me, Dr. Amy Grimm explains why your brain fixates on mistakes, why “just letting it go” doesn’t work, and what’s actually happening in your body when anxiety takes over. You’ll learn how your threat response gets activated by perceived risks to your competence, reputation, or belonging—and why trying to out-think anxiety often makes spiraling worse. Amy walks you through a simple, science-based 3-step strategy to interrupt the spiral, calm your nervous system, and help your brain stand down once the danger has passed. Along the way, she shares real-life examples (including a painfully relatable social slip-up), common client scenarios, and the exact language she uses in coaching to help high-achievers recover faster after mistakes. This episode is for you if you: Can’t stop replaying small mistakes Feel anxious or embarrassed long after an interaction ends Struggle with overthinking, self-criticism, or rumination Want practical tools to calm your nervous system quickly Are ready to stop spiraling and trust yourself again You’ll walk away understanding that nothing has gone wrong—you’re not broken—and that learning to recover from mistakes is a skill you can practice and strengthen over time. ✨ If you’re ready to stop running on anxiety and start feeling more calm, confident, and grounded in your day-to-day life, learn more about coaching with Dr. Amy Grimm here.   Burnout & Wellbeing Coaching With Amy: ✨ Ready to break free from exhaustion and stop running on empty, so you can create real balance, reclaim your energy, and finally feel like yourself again? Book your free Burnout-Free Me consultation today! 🌐Visit www.daringdvm.com to learn more about coaching and ways we can work together. You can also find out about team trainings and speaking engagements here. JOIN the Burnout-Free Community for weekly inspiration, coaching tools, special offers, and more! 📩Let's connect on Instagram or LinkedIn   Meet Amy: Dr. Amy Grimm is a success and well-being coach, speaker, and veterinarian who helps high-performing professionals lead with clarity, energy, and purpose without sacrificing their well-being. A former medical director who experienced burnout firsthand, Amy now coaches leaders across industries to recognize the hidden costs of hustle culture and create sustainable success through strategic prioritization and people-first leadership. She also hosts the Burnout-Free Me Podcast (previously Daring DVM Podcast), a free resource for high-achievers and career professionals who want to live with less stress and create a life of balance, fulfillment, and joy. Outside of work, Amy and her partner enjoy travel and all things outdoors. You’ll most likely find them on top of a mountain, in the middle of a desert, somewhere underwater, or 100 miles into a ride on their tandem mountain bicycle.