⏱️ 5 Minutes, Then Forward ➡️

By: Dr. Jennifer Merthe-Grayson, Licensed Clinical Psychologist

How to Honor Your Feelings Without Staying Stuck

We all hit those moments where frustration, anger, or sadness takes over. 😤😢 Maybe it’s a tough conversation, a bad day at work, or just that one thing that finally pushes you over the edge. The truth is—you’re allowed to feel it. Emotions aren’t the enemy. They’re signals. 🚦

But here’s the catch: staying too long in the spiral keeps us stuck. That’s where the 5-Minute Rule comes in.

Step 1: Feel It Fully 🌀

Set a timer for 5 minutes ⏱️. During that time, give yourself full permission to:

• Complain 🙄

• Vent 🗣️

• Cry 😭

• Drop a few choice words 💥

This is your space to let the emotion out without judgment.

Step 2: Flip the Switch 🔄

When the timer goes off—that’s your cue. 🚨 You’ve honored the feeling, but now it’s time to move into forward motion. Ask yourself:

• What’s in my control right now? 🎯

• What’s one small step forward I can take? 🚶

• How do I want to show up for the rest of my day? 🌞

Step 3: Refocus on Forward Motion ➡️

Forward motion doesn’t mean fixing everything at once. It means:

• Sending that email 📧

• Drinking a glass of water 💧

• Taking a short walk 🚶‍♀️

• Writing down the one next step you can take 📝

Small shifts compound into bigger changes—and forward motion becomes your antidote to being stuck.

Final Thought 🌟

You don’t have to deny your emotions or drown in them. Instead, give yourself 5 minutes of full expression, then choose action. The timer becomes your bridge from negativity back into momentum.

Because progress—even in the smallest steps—is what pulls us forward. 💪➡️

Dr. Jenn Merthe-Grayson is a licensed clinical psychologist who now accepts Aetna, Anthem, Medical Mutual, Cigna, and United Healthcare insurances. Please reach out to schedule an appointment today!