Scenario 1: At Work (Coworker or Team Member)
Them: “Ugh, this company never listens. Management doesn’t care about us.”
You:
“That sounds frustrating. What do you think would help improve that?”
(Redirects the energy toward solutions.)
If they keep venting:
“I get where you’re coming from. I’ve decided I want to focus on what I can fix — do you want to brainstorm ideas or should we drop it for now?”
(Gently draws a line and offers a choice.)
Scenario 2: With a Friend or Family Member
Them: “Everything always goes wrong for me. No one ever helps.”
You:
“That sounds really painful. I’m here to listen for a bit — but maybe after that, we can think about what might make it better?”
If they resist or spiral into more negativity:
“I care about you, but these conversations are getting heavy for me. Let’s take a break and talk about something lighter for a while.”
(Protects your own emotional energy without attacking them.)
Scenario 3: Romantic Relationship
Them: “You never do anything right. I’m the only one who tries.”
You:
“I want to work on this with you, but blaming doesn’t get us anywhere. Can we focus on what we can both change?”
If the pattern continues:
“I’m feeling exhausted by how negative things have been lately. I want us to find a better way to talk — maybe we could consider seeing a couples therapist?”
(Shows care while setting a boundary and inviting professional help.)
⚙️ Worksheet Section 2: Tools for Protecting Your Energy
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☐ Take short breaks after heavy conversations.
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☐ Avoid feeding the negativity loop (don’t match their tone).
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☐ Write down one positive or neutral thing about the person afterward to reset your mindset.
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☐ Use mindfulness or deep breathing before and after interactions.
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☐ If the person is draining your well-being consistently, consider limiting contact or involving HR/therapy support.
❤️ Bonus: Phrases That Help Shift Energy
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“What would help you feel better about this?”
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“Is there something you want to do about it, or do you just want to vent?”
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“That’s a tough situation — what’s one small thing that’s going right?”
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“Let’s pause here. This is getting heavy, and I want to keep our conversation balanced.”
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“I hear you. Let’s focus on what’s in our control.”
