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Episode 59

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Published on:

14th Sep 2026

Quick Spoon: What do I need right now?

When something difficult happens, we can move very quickly from what's happened to what we're going to do about it.

  • An email we don't like.
  • Something someone says that gets under our skin.
  • A difficult or overwhelming situation.

And suddenly we're going from 0 to 100 in nanoseconds.

In this People Soup Quick Spoon, Dr Amanda Super offers a remarkably simple question:

“What do I need right now?”

Ross explores what might happen if we create a little space before we react.

The answer might be:

  • taking a break
  • seeking some support
  • having a difficult conversation
  • or simply taking a couple of deep breaths before doing anything at all.

Here's something to try:

The next time you notice yourself becoming stressed, frustrated or overwhelmed, pause before you react and ask yourself:

“What do I need right now?”

A small question that might change what happens next.

This Quick Spoon comes from Ross's conversation with Dr Amanda Super about self-compassion, ambition, boundaries, recovery and being human at work.

People Soup: Real conversations about work, leadership, and being human — grounded in behavioural science, with practical ideas you can actually use.

If this episode resonated with you, please consider following People Soup, leaving a rating or review, or sharing it with someone who might find it useful.

Every recommendation helps more people discover practical, evidence-based conversations about work, leadership and being human.

Here's the People Soup Website.

And you can subscribe to the People Soup YouTube Channel here.

Visit Ross' Website.

Connect with Ross on LinkedIn

People Soup on Instagram which also features plenty of Ross' photos of the Andalusian life.

Transcript

[:

[00:00:18] hi there, and welcome to [00:00:20] People Soup Quick Spoon, real conversations about work, leadership, and being human. I'm Ross McIntosh, and here's your quick spoon

[:

[00:00:35] What do I need right now?

[:

[00:00:41] We can move very quickly from what's happened to what we're going to do about it something goes wrong, we get an email we don't like Someone [00:00:50] says something that gets under our skin and we're straight into reacting, going from naught to 100 in nanoseconds

[:

[00:01:03] Rather than immediately asking, "Well, what am I gonna do about this?" We ask, "What do I need right [00:01:10] now That tiny shift can change what happens next it might be a break. It might be to seek some support. It might be to have a difficult conversation [00:01:20] or it might simply be taking a couple of deep breaths before doing anything at all. So here's something to try. The next time you notice yourself becoming stressed, frustrated, [00:01:30] or overwhelmed, pause before you react and ask yourself, "What do I need right now?" That's your quick spoon. Until next time, [00:01:40] take care

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About the Podcast

People Soup
Real conversations about work, leadership and being human.
Grounded in behavioural science, with practical ideas you can actually use.

The name People Soup comes from a quote by Abraham Maslow:

"A first-rate soup is more creative than a second-rate painting."

I've always loved that idea because creativity isn't confined to art. It shows up in how we live, work, lead and relate to one another.

Work often feels like a soup: a rich, sometimes bewildering mix of people, personalities, decisions, pressures, relationships and unexpected challenges. Every day we're trying to make sense of the ingredients in front of us.

Behavioural science doesn't make work simple, but it does give us better ways of responding to complexity. It offers practical ideas, evidence-based tools and skills that help us respond more effectively—to ourselves, to other people and to the situations we face.

That's what People Soup is all about.

Whether it's a conversation with a guest or a short solo episode, People Soup explores how behavioural science—and particularly Acceptance and Commitment Therapy (ACT)—can help us lead and work with greater intention, developing the psychological flexibility and practical wisdom to navigate whatever life throws our way.

About your host

Profile picture for Ross McIntosh

Ross McIntosh

I'm Ross McIntosh, a business psychologist, coach and facilitator, with over 30 years' experience helping people thrive at work.

People Soup grew from a simple belief: work is an important part of life, but it doesn't have to come at the expense of our wellbeing, our relationships or our values.

Each episode explores the realities of work, leadership and being human through the lens of behavioural science. Sometimes that's a conversation with an inspiring guest. Sometimes it's a short "Quick Spoon" offering a practical idea you can put into practice straight away.

My work is grounded in Acceptance and Commitment Therapy (ACT), an evidence-based approach that helps people develop psychological flexibility: the ability to stay purposeful, adaptable and effective, even when life gets messy.

Whether you're leading a team, supporting others, or simply trying to navigate the pressures of modern work, my hope is that People Soup gives you practical tools, fresh perspectives and the confidence to take your next meaningful step.

A few things about me
Chartered Fellow of the CIPD.
Fellow of the Association for Coaching.
Research collaborator with City St George's, University of London.
Speaker, facilitator and leadership development consultant.
Founder and Host of the People Soup podcast.

When I'm not recording the podcast or working with clients, you'll usually find me reading, cycling, improving my Spanish, or enjoying life in southern Spain with my husband.