Before You Walk in the Door Tonight… Try This

I sat in my car in the driveway for 10 minutes yesterday.

Not because I was early or had plenty of time to waste.

Because I needed to calm down first.

Those quiet moments we give ourselves matter more than we realize.

If you already make time for them, keep going.

You’re building real resilience.

And if you haven’t tried it yet, start today.

You don’t need an hour.

Sometimes 60 seconds of stillness is enough.

These 5 tools help me show up as the person I actually want to be:

✨ I N S P I R E

"The more tranquil a person becomes, the greater is their success, influence, and power for good." - James Allen 

✨  T H R I V E

Your stress response is sabotaging your success.

These 5 mental health tools will change everything:

🛑 S.T.O.P.

When chaos hits, literally stop what you're doing

• Stop what you're doing

• Take a deep breath

• Observe the situation

• Proceed with intention

**Try it: Next time you feel overwhelmed, pause for 30 seconds and run through STOP before responding to that email or jumping into that meeting.

🌧️ R.A.I.N.

For those moments when emotions feel too big (a favorite from Tara Brach)

• Recognize what's happening

• Allow the feeling to exist (don't push it away)

• Investigate with kindness (what do I need right now?)

• Nurture - hand on heart, "this belongs" (or non-attachment to the outcome)

**Try it: When anxiety shows up, name it out loud: "This is anxiety." Then let it be there without trying to fix it immediately.

⚡P.A.C.E.

When you're about to say something you'll regret

• Pause before responding

• Acknowledge the pressure you're feeling

• Choose your next move intentionally

• Execute with confidence

** Try it: In your next tense conversation, count to 3 silently before speaking. Just 3 seconds changes everything.

😌 C.A.L.M.

For high-stakes moments when everyone's watching

• Count to 3 silently

• Assess what's really happening (vs. what you fear is happening)

• Lower your voice naturally (this signals safety to your nervous system)

• Move forward strategically

** Try it: Before your next presentation or difficult conversation, count to 3 and consciously lower your voice slightly.

🔁 R.E.S.E.T.

Your go-to when stress is taking over

• Recognize the stress signal in your body

• Exhale slowly for 4 counts (longer than your inhale)

• Step back mentally (zoom out from the situation)

• Evaluate your options

• Take purposeful action

** Try it: Set a phone reminder for 2 PM each day this week. When it goes off, do a quick RESET check-in.

The secret to making these stick?

Practice when you don't need them (driving, every time you sit at your desk, in the shower...) - so these tools are available and familiar when you do (kids whining, coworker undermines you again, traffic and you're late...).

These aren't just nice ideas.

They're your emergency toolkit for when life gets messy.

Which one will you try today?

Have a beautiful week friends,

Carolyn

P.S. These stress tools only work if you have the mental space to use them.

Can't do a RESET check-in when your to-do list has 50 items and you don't know where to start.

That's why I built The 60-Minute To-Do List Reset

You'll learn:

• Why endless lists create anxiety (and what to do instead)

• Energy-mapping that actually works

• Warren Buffett's priority system - simple and eye opening

You'll never look at your list the same way.

[Get instant access here]

✨ R E S O U R C E S

The Power of Perspective: Learn how to shift your thinking when stress feels overwhelming

Where Peace Begins: You Get to Choose: Practical ways to reclaim control when life feels chaotic

Top 5 No-Cost Self-Therapy Tips: Your free mental health toolkit