Steady in the Spike
Ride the wave without making it bigger
A short toolkit for the moments when everything feels too much. Accept what you can’t control, soothe the body, then choose one steady next move.
When to use: Mid-overwhelm, after bad news, when irritability or anxiety spikes, or before you do something you’ll regret.
Time: 5–12 min · use whenever the load spikes
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Name the spike
Just the facts of this moment. No story required.
→ What is actually happening right now?
→ What am I feeling in my body?
→ What is in my control in the next 10 minutes?
Radical acceptance line
Acceptance is not approval. It is stopping the fight with reality so you can act.
→ My acceptance sentence (e.g. “This is hard and it is happening”)
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