When I start feeling overwhelmed or lost, I bring my focus back to one simple question:
What can I do right now?
Not later.
Not everything at once.
Just one small action that helps me get unstuck.
Small Actions Bring Us Back to the Present
Right now, that action is writing.
Writing helps me get my thoughts out of my head, sort through them, and figure out the next step forward. It brings me back into the present moment.
That’s what matters, one small action at a time.
It doesn’t have to be big or complicated.
Keep Tools Simple in Survival Mode
When we’re in a survival state, we’re not thinking clearly.
Our brain is focused on one thing: staying alive.
That’s why simple tools matter.
Trying to do something complex in survival mode usually backfires. Easy, repeatable tools work best.
Use the Trigger as a Cue
One of the most effective tools is breathing.
When those survival thoughts and feelings start to attack, use that moment as a cue to slow your breathing. A few deep breaths can help bring your nervous system back toward calm.
You won’t always remember to do it, and that’s okay.
If you’ve been reacting a certain way for 20 years, it takes time to build something new.
I’m still working on this too.
Progress, Not Perfection
This is about continuing to show up for yourself.
Not perfectly.
Just consistently.
Progress over perfection, always.
A calm mind is a powerful mind.
Create a Go-To Phrase
Another helpful tool is a simple affirmation or phrase you can repeat when survival mode kicks in.
It doesn’t matter what it is, as long as it’s easy and something you can repeat until it starts to stick.
This morning, mine has been:
“You’ve got this.”
I have a few work meetings today, and I’m not in a meeting mood, but:
“You’ve got this.”
One meeting at a time.
Getting Back on Track Faster
Using tools doesn’t mean the thoughts and feelings disappear.
It means you know how to bring yourself back on track.
Most of the time, it takes less time than it used to, but not always.
And that’s okay.
The difference now is determination.
A Decision to Keep Going
I’ve made a decision:
I will not quit.
That decision is final.
And you can make that decision too.
Because once you decide, something powerful happens, hope returns.
Hope that may have been lost a long time ago.
Stay positive and take action!
Thank you for your support!
Resources: For resources, my programs, or to schedule a 30-minute discovery call, visit my website by clicking here.
NEW: I’ve started a private Facebook community called Survivor to Thriver Community: Healing, Support, and Growth. This community is by invite only. I want it to be a place where survivors can go to receive support from others that understand what they’re going through. If you’re interested, please send me an email at [email protected] and let me know you want to join and I’ll send you an invite.
