The E3 Method: A Simple Way to Feel Better Every Day
Have you ever felt stuck in a bad mood or worried about something you can't control? Maybe you've had a tough day at school or work, and you just can't shake off those negative feelings. If this sounds familiar, you're not alone. Everyone goes through difficult times, but the good news is that there are simple ways to help yourself feel better.
Debra Borger, who owns a company called DBWellbeing, has created something called the E3 Method. This is a simple but powerful tool that can help you manage your emotions and feel more in control of your life. The best part? It's easy to learn and use, no matter how old you are or what challenges you're facing.
What Is the E3 Method?
The E3 Method is based on three important words that all start with the letter "E." These three steps work together to help you deal with stress, worry, and other difficult emotions. Think of it like a recipe for feeling better – when you follow all three steps, you get the best results.
The three E's are:
Engage – This means paying attention to what's happening right now
Evaluate – This means thinking carefully about your situation
Execute – This means taking action to make things better
Let's look at each of these steps more closely to understand how they work.
Step 1: Engage
The first step in the E3 Method is to engage with what's happening in your life right now. This might sound simple, but many people spend their time thinking about the past or worrying about the future. When you engage, you focus on the present moment.
Engaging means paying attention to your thoughts, feelings, and what's going on around you. It's like turning on a bright light in a dark room – suddenly, you can see everything clearly. When you engage, you might notice things like:
How your body feels (Are your shoulders tense? Is your stomach upset?)
What emotions you're experiencing (Are you angry, sad, worried, or excited?)
What thoughts are going through your mind
What's happening in your environment
For example, let's say you're feeling stressed about a big test coming up. Instead of just feeling bad and not knowing why, you engage by noticing that your heart is beating fast, your hands are sweaty, and you keep thinking "What if I fail?" This awareness is the first step toward feeling better.
Engaging also means being honest with yourself. Sometimes we try to ignore our feelings or pretend everything is fine when it's not. But when you engage, you acknowledge what's really going on without judging yourself for it.
Step 2: Evaluate
Once you've engaged and become aware of what's happening, the next step is to evaluate your situation. This means taking a step back and thinking about things more carefully. It's like being a detective who looks at all the clues before solving a case.
When you evaluate, you ask yourself important questions like:
Is this something I can control or change?
How important is this problem in the big picture?
What are my options for dealing with this situation?
What would happen if I did nothing?
What would I tell a friend who had this same problem?
Going back to our test example, when you evaluate, you might realize that while you can't control what questions will be on the test, you can control how much you study. You might also realize that even if you don't do as well as you hoped, it's not the end of the world. One test doesn't define who you are as a person.
Evaluation helps you see things more clearly and rationally. Often, when we're upset or stressed, our emotions can make problems seem bigger than they really are. It's like looking at your shadow on a sunny day – the shadow might look huge and scary, but it's just a normal-sized person casting it.
During the evaluation step, you also want to consider your strengths and resources. What skills do you have? Who can help you? What has worked for you in similar situations before? This helps you feel more confident and capable of handling whatever you're facing.
Step 3: Execute
The final step in the E3 Method is to execute, which means taking action. This is where you put your plan into motion and actually do something to improve your situation. Without this step, the first two steps are just thinking exercises.
Execution can involve many different types of actions, depending on your situation:
Physical actions: Like studying for that test, exercising to reduce stress, or cleaning your room to feel more organized
Mental actions: Like practicing positive self-talk, using relaxation techniques, or changing how you think about a problem
Social actions: Like talking to a friend, asking for help, or setting boundaries with people who stress you out
The key to good execution is to start with small, manageable steps. You don't have to solve everything at once. Sometimes the best action is simply taking one small step forward.
For our test example, execution might involve creating a study schedule, finding a quiet place to study, asking a teacher for help with topics you don't understand, or practicing relaxation techniques to manage test anxiety.
Why the E3 Method Works
The E3 Method is effective because it gives you a clear process to follow when you're feeling overwhelmed or stuck. Instead of just hoping things will get better on their own, you have specific steps you can take.
This method also helps you feel more in control of your life. When you engage, evaluate, and execute, you're actively participating in solving your problems rather than just letting them happen to you. This sense of control can make you feel stronger and more confident.
Another reason the E3 Method works is that it's flexible. You can use it for big problems or small ones, and you can adapt it to fit your personality and situation. Some people might spend more time on the evaluation step, while others might prefer to jump quickly to execution.
Using the E3 Method in Daily Life
The great thing about the E3 Method is that you can use it anywhere and anytime. Whether you're dealing with friendship drama, family stress, school pressure, or work challenges, these three steps can help guide you toward feeling better.
You might use the E3 Method when you're:
Feeling anxious about a presentation
Having an argument with a family member
Struggling with a difficult decision
Feeling overwhelmed by too many responsibilities
Dealing with disappointment or failure
The more you practice using the E3 Method, the more natural it becomes. Eventually, you might find yourself automatically engaging, evaluating, and executing without even thinking about it.
Time To Practice the E3 Method
Life will always have its ups and downs, but having tools like the E3 Method can make the tough times more manageable. By learning to engage with your present situation, evaluate your options thoughtfully, and execute a plan of action, you can take control of your emotional well-being and create positive changes in your life.
Remember, the E3 Method isn't about being perfect or never having problems. It's about having a reliable way to work through challenges when they come up. With practice, these three simple steps can become a powerful habit that helps you navigate life with more confidence and peace of mind.
The next time you're feeling stuck or overwhelmed, try the E3 Method. Engage with what's happening, evaluate your situation, and execute a plan to move forward. You might be surprised at how much better you feel and how much more capable you become of handling whatever life throws your way.