Take 4: Your Daily Nervous System Reset

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Step 1: Ground Your Body (1 minute)

• Sit or stand still.
• Press your feet into the ground.
• Take 3–5 slow, deep breaths (inhale through the nose, exhale through the mouth).
• Name one thing you can see, hear, and feel

Optional Self talk mantra: “I am here. I am safe. I can handle this.”

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Step 2: Notice Your Emotional State (1 minute)

Ask: What am I feeling right now? Where do I feel it in my body?

Try to identify the emotion and recognize it without judgment.

Optional journaling prompt: “Right now I feel… and I need…”

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Step 3: Choose Your Reset Strategy (2 minutes)

Pick one regulation tool:

• A short walk
• Shake out arms/body
• Use a calming scent or lotion
• Splash cold water on your face
• Text a friend for a quick check-in
• Write a “brain dump” list

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Step 4: Set a Gentle Intention

Choose one of the following or write your own:

• “I don’t need to do it all. I just need to show up.”
• “I can make space for my emotions and still lead with calm.”
• “Today, I will choose connection over perfection.”