Shame, Self-Worth & Inner Critic
Nervous System Reset
Do this now (5)
5 Minute Reset. You are in the right place. This is workable step by step.
This pass is about lowering body alarm first so the mind can re-engage with control.
Why this is first
Use this when body activation is high: panic surge, shaking, overwhelm, trigger flood, or urge peak.
What to do now
- Plant both feet and orient to the room.
- Inhale for 4, hold for 4, exhale for 6.
- Repeat for several rounds and unclench jaw, hands, and shoulders.
- Name 3 things you can see and 2 things you can feel.
- Choose one safe, small next move.
Helper block
If you are guiding someone: send this page and say, "Start with the 5-minute pass first. We do not need to solve everything right now."
Optional pressure release
"Your brain is loud right now. Loud is not always true."
How this helps
When autonomic activation decreases, cognitive bandwidth usually returns. Body-first regulation is often the fastest stabilizer.