Embedded Files
🌊 Module 4: Handling Triggers Without Spiraling
Goal: Practice grounding, re-framing, and staying present.
✨ Mini Lesson: Flip the Script
Old: “They ignored me — I must’ve done something wrong.”
👉New: “Their behavior is about them, not me.”
Old: “This always happens to me.”
👉New: “This is hard — but I get to choose how I respond.”
Old: “I failed again — I’ll never get it right.”
👉New: “I'm still learning. Progress takes time.”
Old: “People don’t respect me.”
👉New: “I don’t need everyone’s approval to be at peace.”
Re-framing isn’t toxic positivity. It’s making your thoughts more accurate, not more idealistic.
📄Worksheet: Re-frame Your Thoughts
✍️Instructions: Write 3 stressful thoughts you’ve had this week. Re-frame each one with a neutral or empowering perspective.
👉Tip: Keep it realistic and kind — you’re not ignoring the stress, you’re shifting how it lands.
From Reaction to Resilience
Re-framing = Awareness + Evidence + Practice
🧠Re-Framing Stressful Thoughts
🌬️The 5-4-3-2-1 Grounding Practice
A sensory “re-boot” that pulls the brain out of future-worry and back into the present (Source).
Using the 5 senses can help anchor you when anxiety spikes.
To try, look around and mentally note…
5 things you see 👀
4 things you can touch 🤏🏻
3 things you hear 👂
2 things you can smell 👃
1 thing you can taste 👅
Finish by taking a deep breath 🌬️
👉Tip: Practice each time you experience a stressor (major or minor) and begin to feel overwhelmed to build the habit.
🆕The “3 New Things” Exercise
💡 Key Takeaways
Triggers are messages, not enemies.
Re-framing gives you back your POWER.
Grounding pulls you out of your spiral and back to the present.
You don’t have to believe everything you think!
🎯Try this week…
Practice the 5-5-5 rule once a day.
Pick one re-frame that resonated and post it where you’ll see it.
If you find the pressure starting to build, pause and practice the ‘3 new things’ exercise for some insta-mindfulness.
Share one insight from this module with someone you trust.
You did it! You just wrapped up Module 4 — and gave your inner world a little more breathing room. 🌬️
This module was all about interrupting the spiral — catching those runaway thoughts, gently questioning them, and grounding yourself in what’s real, right now.
You learned that:
Not every thought deserves a reaction.
Curiosity can be more powerful than control.
A few deep breaths and noticing your surroundings can completely change your internal weather.
These are small shifts — but practiced daily, they’re the foundation of emotional resilience.
In the next module, we’ll explore how to reclaim your peace — not just in quiet moments, but in the midst of chaos. You’ll learn how to protect your energy, choose what to carry, and start showing up for yourself with more compassion than ever.
When you're ready, I’ll meet you in Module 5. 💖
Next Lesson: Module 5
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