now that we’ve journeyed through the foundational inner work of Week 1 and the expansive, action-oriented growth of Week 2, we enter Week 3, the final stretch of The Bright Eyed and Bushy Tailed Series. this week is all about integration — tying everything together with intention, grace, and a growing sense of self-trust.
today on Day 16, we shift our focus to something deeply human: what to do when life feels heavy. because no matter how committed we are to personal growth, we all face moments of overwhelm, self-doubt, or emotional fog. and in those moments, it’s essential to have a set of gentle, reliable tools that help you return to yourself.
here are seven tried-and-true grounding practices to keep in your back pocket for when the going gets tough:
1. brain dump journal entries
when your thoughts feel like a spinning carousel, grab a notebook and write it all out. this technique helps unravel looping thoughts and emotional patterns, freeing up space in your mind and heart. think of it as emotional decluttering — no structure, no filter, just release.
2. a “lift yourself up” photo album
create a digital or physical album filled with snapshots that make your soul smile. whether it’s sunsets or your dog taking a snooze, these images serve as gentle reminders that you’ve lived through joy before and you will again.
3. a notes page of your happiest memories
like your photo album, a curated list of your favorite life moments can help reconnect you to the energy of exuberance and presence. revisit it when you need a burst of warmth or to remind yourself that beauty lives in the details.
4. legs up the wall (viparita karani)
this restorative yoga pose is more than just a wellness trend — it soothes your parasympathetic nervous system, boosts lymphatic flow, and helps the body reset. lay with your legs extended up a wall for 5–10 minutes, breathe deeply, and let the stillness do its work.
5. walking without music or distractions
also known as active meditation, taking a walk without stimulation creates space for your mind to breathe. let your thoughts meander, listen to the world around you, and allow yourself to be gently recalibrated by the rhythm of your steps.
6. The Wim Hof Breathing Method
this structured breathing practice trains your body to become less reactive to stress by increasing oxygen efficiency. it’s a powerful technique that strengthens your nervous system and enhances mental clarity and is especially useful when emotions feel chaotic.
7. do nothing for five minutes
in a culture obsessed with productivity, intentionally doing nothing can feel radical. sometimes, a little boredom from giving yourself permission to simply sit, breathe, and exist without a goal, is exactly what the soul needs to reboot.
no one is immune to tough days, but you are not powerless within them.
when things feel off balance, these tools are here not to fix you, but to remind you that you are whole and resilient, even in the wobble, and your sparkle is always within reach.
💘, HANNA
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