FREE SAMPLER

Something happens.
And before you know it, you're reacting.

Try a simple four-step practice for anxious thoughts and hard feelings. Free from a licensed therapist.

You know this moment.

Your mind jumps to the worst-case scenario. Your chest tightens. And you're off, reacting in a way you don't feel good about.

Later, you replay it. You wonder why it keeps happening, even when you know better.

You don't have to keep running on autopilot. There's a way to step back, even in the hard moment, and choose what you do next.

A simple four-step practice

The sampler walks you through each one. Try it the next time you find yourself reacting from a difficult emotion.

Notice

Catch the reaction and what you feel in your body.

Name

Put a word to the feeling and the mind trap behind it.

Nurture

Take care of yourself with kindness instead of criticism.

Navigate

Take one small step toward what matters most to you.

What you'll get

The four steps. A simple way to step back when a hard feeling shows up.

A feelings wheel. For the moments you know something's off but can't find the word.

A Daily entries page. Print it and walk through the steps the next time it counts.

SEND ME THE SAMPLER

Hi, I'm Sherri.

I know how fast a hard moment can take over. I've sat with so many people right in the middle of it.

I'm a licensed professional clinical counselor in Minnesota with 16+ years of experience helping people with stress, anxiety, burnout, and perfectionism.

Again and again, I've seen how much changes when people learn to step back and notice what's happening inside them. They get more choice about what they do next.

Sherri M. Herman, MA, LPCC

Try it the next time a hard moment comes up.

Free 5-page PDF. Print it, fill it in, and see what you notice.

For education and self-reflection only. Not psychotherapy or a replacement for it. If you are in crisis, call or text 988.