Back to Zero Weekly: Name the Need and Not the Narrative
Nov 17, 2025
Welcome to Back to Zero Weekly: Big Emotions, Simple Strategies
Each week, get one quick, actionable strategy to help you manage emotions, build self-awareness, and strengthen your relationship with yourself and others, creating greater space for joy.
Name the Need and Not the Narrative
When emotions rise, the mind often rushes to create a story: They don’t respect me. I’m being ignored. Nothing is working. But most emotional spirals don’t start with a story; they start with a need. It might be a need for clarity, rest, or even reassurance. Narratives can complicate the moment, but needs can help simplify it. When you pause and identify what you’re truly craving, the emotional intensity softens and the next step becomes clearer.
Strategy for the Week: When you feel tension building, pause and ask yourself, What do I need right now? Try to name one simple need, such as:
- I need a breath.
- I need a moment to think.
- I need support.
Naming the need realigns you with the present moment and helps your emotions settle so you can respond with intention instead of urgency.
Love, Dr. Joy
Be sure to explore my books Back to Zero and Joy Works: 8 Lessons for Educators to support you in transforming your own approach to personal growth through empathy, consistency, and connection.
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