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dear lisa,

When worries won't quit

Overwhelm steals perspective. Let's break your worries into gentle steps so your brain can exhale.

Break it down

1

Name what you're worried about

Sometimes just identifying it takes away some of its power

2

Ask: Is this in my control?

If not, practice letting go. If yes, move to the next step.

3

What's ONE tiny thing you can do?

Not everything—just one small action

4

Zoom out: Will this matter in a week? A month? A year?

Perspective can help calm the storm

Worry timer ritual

Notice: “I'm worrying about _____.”
Schedule 10 minutes later for formal worry time.
Tell your mind, “Not now, we have a date later.”
When the timer arrives, reassess how urgent it still feels.

Gentle perspective shifts

🍃 You don't need to solve everything right now
🍃 It's okay to take things one moment at a time
🍃 Worry is your brain trying to protect you, but it doesn't always help
🍃 You have more resources and resilience than you realize
🍃 It's okay to pause and come back to this later

Come back to now

• Place both feet flat, notice the support.
• Take three slow belly breaths.
• Name 3 things you see and 2 you hear.
• Whisper: “Right now, in this moment, I am okay.”