Your Free Reflection Guide

🌿 DEEPER SIGNS YOU MAY BE STUCK IN INNER CHAOS

These go beyond surface-level stress and speak to the emotional, mental, and physical patterns you may be experiencing.

🧠 Nervous system / body-based signs: 

• I often feel “on edge,” like something bad is about to happen — even if I can’t explain     why
•  My body feels tense more often than not (tight jaw, clenched fists, shallow breath)
•  I feel physically exhausted, but my mind keeps racing
• I have trouble sitting still or fully relaxing, even when I have the chance
•  I tend to shut down, numb out, or withdraw when things feel too overwhelming

🗯️ Cognitive + self-talk patterns:

• I overthink everything and struggle to “let it go” — even the small stuff
•  I second-guess almost every decision I make
• I often say things to myself like, “What’s wrong with me?” or “Why can’t I just get it together?”
•  I know I have strengths, but they don’t feel real or believable to me
• Even when something good happens, I still feel uneasy or like it won’t last

💔 Emotional signs:

• I sometimes feel like I’m faking being okay around others
• I have bursts of motivation followed by burnout or hopelessness
•  I crave peace and clarity, but don’t really believe it’s possible for me
• I carry a sense of dread I can’t explain
• I feel like I’ve lost touch with who I used to be

💬 If you find yourself agreeing with any of these, you don’t have to stay stuck here.  Let's explore more...

🧘 STRATEGIES OR TECHNIQUES YOU MAY HAVE ALREADY TRIED...

• Deep breathing or grounding exercises
• Yoga or movement to try and “relax”
•  Guided meditations or body scans
• Gratitude lists or positive affirmations
• Saying nice things to yourself
• Thinking positively
• Talking to a friend or partner
• Journaling about your day
• Therapy or counseling sessions
• Reading self-help books or following motivational accounts
• Trying to stay super productive to distract yourself
• Avoiding people or places that trigger anxiety
• Creating to-do lists or routines to help you focus better

💡 If these worked for a little while, but the change didn’t last, it’s not your fault. You likely need a more connected, layered approach — one that goes beneath the surface and includes nervous system support, thought rewiring, and belief restoration.

📝 GENTLE SELF-INQUIRY

Take a few minutes to respond to each of these prompts. Be honest and gentle with yourself. There are no wrong answers.

1. What am I feeling most often these days?
   (Anxious, tired, scattered, hopeful, grateful… anything that comes to mind.) 
2.  
3.  
4. When do I feel most calm, clear, or grounded?
   (Are there any moments in your week when you feel at ease — big or small?)  
5.  What situations or patterns feel heavy or draining?
   (Workload, relationships, self-talk, routines, fears — write whatever shows up.)  
6. What do I need more of right now to feel supported and well?
   (Time to yourself, encouragement, rest, connection, structure…)  
7. What is one small thing I can do this week to support myself?
   (Pick something simple and realistic — even just 5 minutes counts.)

💭 NEW THOUGHTS TO HOLD ONTO

Pick one- even if you can't believe it today:

• It’s not too late to rebuild trust in myself.
• Calm isn’t a personality trait — it’s a skill I can grow.
• Even small steps create real change.
• I am allowed to unlearn the thoughts that aren’t mine.
• I am allowed to do something just for me.

🪷 GIVE YOURSELF PERMISSION...

…to feel, think, believe in, or try something new.
  

✨ THIS IS JUST THE BEGINNING

You’ve started a powerful process today. Don’t stop here.
 If this reflection felt like something new to you, imagine what’s possible when you commit to your next level of growth.

Together, we’ll reconnect with your calm, uncover clarity in your thoughts and patterns, and build confidence that feels real — not forced.

Thank you for taking the time to give back to yourself.

Erica- The Calm Beyond