Daily calm chart
Not a checklist, and not something to be perfect at. Four small ways to tell your nervous system it is safe. Tick what you did, leave the rest.
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|
| Breath | | | | | | | |
| Movement | | | | | | | |
| A hopeful image | | | | | | | |
| Kind self-talk | | | | | | | |
| One thing that helped | | | | | | | |
Speak kindly to yourself
In the left column write the thought as it actually arrives, in its own words. In the right, answer it the way you would answer a friend. Read the right column out loud once a day.
| What the critic says | What I say back |
|---|
| |
| |
| |
| |
| |
| |
| |
A container for doubt and fear
These thoughts are natural. They don’t need to be pushed away, and they don’t get to run the day. Name them, then put them somewhere safe until you choose to look again.
| What my container looks like |
|---|
|
What goes in it today
“This belongs in the container for now. I choose to focus on support and calm.”
Your vision album
Old timelines can quietly become a measure you fail against. This moves your focus to what is possible now, and gives your body something to feel toward rather than brace against.
OneReflect and reframe. Write down the picture you have been carrying: the age, the timeline, the way it was supposed to go. Then ask what a good life looks like from where you actually are. Not a smaller life. A real one.
TwoCollect ten to fifteen images. Screenshots, photos, things saved from your phone. A room that feels calm, people laughing, a place you want to go, a pregnant belly if that helps and not if it doesn’t. Put them in an album named something you will recognize.
ThreeTwo minutes, once a day. Open it, breathe slowly, and stay on each image long enough to feel something rather than scrolling. Morning or before bed works best. If an image stops doing anything, take it out.
What I want my life to hold
EFT tapping points
Tap each point five to seven times while repeating your phrase. Once or twice a day.
Setup. Tapping the side of your hand, say three times, filling the blank with whatever is actually there today:
“Even though I feel ______ (worried, sad, afraid, defeated), I still love and accept myself, and I know I deserve happiness.”
Then tap through the points, naming what’s there as you go: “This ______ (sadness, fear, anxiety, guilt).” On a later round, move to “I choose calm in my body,” or your own wording.
- Top of the head
- Eyebrow, inner edge
- Side of the eye
- Under the eye
- Under the nose
- Under the lips
- Collarbone
- Side of the body, below the armpit
Movement menu
It doesn’t have to be big. Just enough to shift the energy. Some people settle best after raising their heart rate, some after working against real resistance, some after something slow and flowing. Circle what appeals today, then notice afterwards which kind actually changed your state. It only counts if you don’t dread it.
Two minutes, on the hard days
Twenty minutes or more, when you have it
What felt good this week
Check with your doctor or practitioner that physical activity is right for you at this point in your cycle or treatment.
Want help making these fit your situation?
These are the tools I use in sessions. The first call is free and there is nothing to commit to.
And if one of these helped and you want more like it, email me at einatthp@gmail.com and tell me which one. I’ll send what I have.