The Sincere Practice
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FREE • 2 MINUTES • GENTLE RESET
The Calm Reset
If you feel anxious, braced, overwhelmed, or stuck in overthinking — this is a small return to safety. No perfect conditions needed.
Soft truth: This is first aid.
If you need this often, that isn’t failure — it’s your body asking for more support.
Therapy helps with the pattern (not just the moment).
02:00
Ready when you are.
THE 5 STEPS
0/5 done
Say: “My body is activated. I am not in danger — I am dysregulated.”
Drop shoulders. Unclench jaw. Let tongue rest. Signal: safe enough.
Exhale slow. Pause 1 beat. Inhale gentle. Exhale longer. Repeat 4–5.
Name 3 neutral things you see. Remind the brain: here, now, safe enough.
Ask: “What does my body need in the next 10 minutes?” Keep it small.
A note from Helen: If this helped even a little, your system responded to safety.
If you need this often, that’s not failure — it’s information. You don’t have to do this alone.
DOWNLOADS
FREE PDFs
Keep it on your phone.
Short tools you can reuse when your body starts bracing.
Tip: If you freeze, open the PDF and read one line. Short is strong.
OPTIONAL NEXT STEP
NO PRESSURE
If you want support with the pattern.
If your nervous system lives in “on-call mode,” therapy can help you build steadier safety over time. We start small, with structure.
Consult is a fit check. If I’m not the right person, I’ll tell you and point you elsewhere.