PANIC BUTTONS

First, let me say how brave you are to have pushed the button and chosen to do something to help you get through this. There are many hard days and it is the choices we make on those days that help us get through and then leave behind the pain and move towards healing. 

Tears are you body's way of releasing what words can't. You are not broken and there is nothing wrong with you. You are healing.

Practice: Heart-Hold + Grounding Breath

• Place one hand on your heart, one on your belly.
• Inhale slowly for 4 counts.
• Hold for 2.
• Exhale slowly for 6 counts.
• Repeat 3–5 rounds.

Affirmation:

Say out loud or quietly to yourself:

“My emotions are valid. I am safe to feel.”

Come back here as many times as you need and want. Also make sure to check out the other panic buttons and gain access to a growing list of more through the one of a kind RESET ROOM. 

Inside The Reset Room, you’ll find powerful tools to help you navigate the toughest moments - whether it’s a wave of anxiety, a sudden spiral, or just the need to breathe.

This is your lifetime access to support that never expires.

You’ll find exclusive Panic Buttons with:

• 🌀 Guided breathwork & grounding rituals
• 💬 Pep talks, voice notes, and calming audio
• 📖 Reflective prompts & affirmations
• ❤️ Emotional first aid for every chapter of healing

Take what you need. Come back whenever you want. You’re safe here.

Healing is not a destination — it’s a reset, again and again.

Calming Message:

“This urge is a wave—it will rise, then pass. Let’s ride it out together, without giving away your power.”

Practice: Urge Surfing (aka - Craving Control)

1. Notice the urge.
2. Label it: “This is just a feeling.”
3. Do 3 rounds of slow breath: in 4, out 6.
4. Ask: “What do I really need right now?”

💬 Empowering Affirmations: (You can also journal on these)

• “I am allowed to release what no longer serves me.”
• “I choose presence over the past.”
• “This thought does not define me.”

Journaling prompt:

“What truth do I want to anchor into right now?”

And before you go...

Come back here as many times as you need and want. Also make sure to check out the other panic buttons and gain access to a growing list of more through the one of a kind RESET ROOM. 

Inside The Reset Room, you’ll find powerful tools to help you navigate the toughest moments - whether it’s a wave of anxiety, a sudden spiral, or just the need to breathe.

This is your lifetime access to support that never expires.

You’ll find exclusive Panic Buttons with:

• 🌀 Guided breathwork & grounding rituals
• 💬 Pep talks, voice notes, and calming audio
• 📖 Reflective prompts & affirmations
• ❤️ Emotional first aid for every chapter of healing

Take what you need. Come back whenever you want. You’re safe here.

Healing is not a destination — it’s a reset, again and again.